Back Squat
30 rep For Time @70%

6’ AMRAP
12 Clusters 40/30
12 T2B
3’ Rest
6’ AMRAP
12 Thrusters 40/30
12 T2B

For Time
1600 run
75 Pull Ups
150 Push Ups
225 Squat
1600 Run

No vest
– Reduce the volume of the gymnastics portion to
50-100-150 if an unpartitioned rep scheme is
desired, otherwise perform a 20 minute AMRAP of
larger sets than last week.
– Reduce run distances to 800m or less on both
ends of the workout as needed.
– Goal is for athletes to accumulate the most volume
so far, but still not a “full Murph”.

Push Press
2@65%
2-2@70%
2-2-2@75%

3 Rounds For Time
400 mt Run
20 Power Clean 40/30
15 HSPU

Snatch
2@60%
2-2@65%
2-2-2@70%

10’ AMRAP
12 DB Snatch 22,5/15
10/8 Cal Row
8 T2B

Shoulder Press
5 RM

15’ EMOM
5 Burbees
3 C&J @ 70/50