With a partner, complete the following for time:

100 Calories on the bike (switch every 10 calories)

Then,

5 Rounds of:
20 Deadlifts 155#(105#)
20 Wallballs 20#(14#)
20 Knees to elbows
20 Shoulder to overhead 155#(105#)

Then

100 Calories on the ski erg (switch every 10 calories)

30:00 Time cap

For the 5 rounds, you can break up reps however you want with 1 person
working and 1 person resting

5 Sets of 10 – 15 Bench press
Use heavier weight than 5/12/23
rest 1:30 – 2:00 between but no longer than 2:00

3 sets of 15 – 20 reps of
Barbell Hip thrusts
*Use same weight as 050523
Rest 1:30 – 2:00 between sets

As many rounds as possible in 7:00 of

2 Eye level kettlebell swings
2 Burpees
2 Hang clean to overhead with kettebell right arm
2 Burpees
2 Hang clean to overhead with kettlebell left arm
2 Burpees

Rx weights = 35#(26#)

Midline Capacity 5:00
5 Rounds of
:12 of ab mat sit ups
:48 of windshield wipers

Clean and Jerk W6

Every 4:00 x 5
5 Cleans + 2 Jerk at 55 – 65% + 5 – 10 # of 1 rep max*
(*You will do 5 cleans and then on the last clean, perform 2 jerks)
These do not need to be touch and go. You can reset after each clean and should

Use the weight from Week 1 (04/20/2023) and add 5 – 10#.

Post WOD:

3 – 5 rounds of
21’s for biceps with a barbell
8 – 12 P bar dips

With a 5:00 clock
Run 200 meters
20 Box jump overs 24″(20″)
Run 200 meters

With the remaining time:

As many ring muscle ups as possible

Rest 3:00 x 3 Rounds

Ring muscle up Mod options:
Low ring transitions with false grip
Ring rows + ring dips
Jumping ring muscle ups

*No bar muscle ups today. Give your hands a break from the pull up bar after Monday and Tuesday

As many rounds as possible in 22:00 of

1 Power snatch + 1 hang power snatch (Pick #)*
8 Toes to bar
16(14) Calories on the rower
32 Double unders

*Pick your own # but you have to do the complex unbroken.
If you make the power snatch but miss the hang power snatch, you
have to do another power snatch and then try the hang again.

Front Squat W6

Every 3:00 x 5
5 Front Squats at 55 – 65% + 10# of 1 Rep max*

Use the weight from Week 1 (04/17/2023) and add 10#.

Then,

Murph Prep (Final Week)

With an 18:00 clock

Run 800 meters

Then,

As many reps as possible until the 14:00 mark of
5 Pull ups
10 Push ups
15 Air Squats

At the 14:00 mark, run 800 meters

5 sets of 8 – 12 reps of bench press
*Aim for heavier than 051223

5 Rounds for time of:
Row 500(450) meters
9 Lateral burpees over the bar
12 Shoulder to overhead 95#(65#)
15 Ab mat sit ups

In teams of 2, complete as many reps as possible in 25:00 of

10 Hang power cleans 115#(75#) each partner
(Partner holds bar in top of deadlift)
Run 400 meters together
10 Rope climbs (break up however you want)
Run 200 meters together
10 Strict ring dips each
(Partner holds a plank position)
Run 100 meters together

4 sets of 12/12
Bulgarian split squats
*Use a heavier weight than 4/29/23 as the reps have decreased

3 Rounds for time of:

12 Eye level kettlebell swings 70#(53#)
12(10) Calories on the rower
12 Kipping pull ups
12(10) Calories on the rower

Midline Capacity 5:00
5 Rounds of
:12 of alternating single leg v ups
:48 of slow knee’s to chest

Clean and Jerk W5 (Deload)

Every 3:00 x 5
5 Squat cleans + 2 Jerks
Use less than 50% of your 1 rep max

As a class, in teams of 3 – 6
3:00 Max effort calories on the bike
Rest 2:00
3:00 Max effort 10 meter prowler pushes