
Ron McKinstray
Team Murph

1608 m shared
Twenty rounds of:
5 pull-ups
10 push-ups
15 squats
Shared
Then
1608 m shared.
1608 m shared
Twenty rounds of:
5 pull-ups
10 push-ups
15 squats
Shared
Then
1608 m shared.
For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi
Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings