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