21-15-9 Pistols left leg Pistols right leg Handstand push-ups Sumo-deadlift

10 min amrap: 5 bar muscle-ups 10 thrusters, 135/95 Then,

3 rounds Run 400m 21 power cleans, 135/95 15 burpees

30-20-10 reps of: KB snatches, 53/35 Sit-ups Chest 2 bar

For time: 100 shoulder 2 overhead, 135/95* *perform 50 double

For time: Row 1000m Then develop a 1rm barbell complex:

5 rounds 30 seconds snatches, 135/95 30 seconds deadlifts 30

4 rounds 20 KB swings, 53/35 20 knees 2 elbows

No class today. Happy Memorial Day!

"Murph" Run 1 mile 100 pull-ups 200 push-ups 300 air