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Rest day

For load:8-8-8-8-8Front squat

For time:200-m run40 ring dips30 deadlifts (105/155 lb)20 double-DB step-ups (10/15 kg)200-m run

4 rounds for time:400/500-m row5 wall walks

Rest day

Partner / Team MURPH For time:1-mile run100 pull-ups200 push-ups300 air squats1-mile run– All reps are shared, including[…]

METCONAMRAP 15:100-m single-DB suitcase carry (15/22.5 kg)15/20-cal bike30 alternating DB hang snatches SKILL WORKPost-workoutEMOM 6:1 Turkish get-up/arm–[…]