A.
Primer:
2×8 Squat Iso Plate Press
B.
Front Squat
4×5 @ 70-75%
Superset: Seated Box Jumps 4×3
*Rest 2:00 after each set
*If you completed Murph:
5×2 Power Cleans
*Work up to a heavy set.
C.
Health:
AMRAP 12:
30/25 Cal Bike
15 American KB Swings 35/25
Fitness:
AMRAP 12:
35/30 Cal Bike
20 American KB Swings 53/35
Performance:
AMRAP 12:
35/30 Cal Bike
20 American KB Swings 70/53