Weightlifting
Deadlift 5 x 5 sets @ 80%
Metcon – Murph Prep (obviously, most of us do not have vests, do bodyweight)
5 Minute AMRAP – With Vest
5 Pull Ups
10 Push Ups
15 Squats
Then: 400 Meter Jog
5 Minute AMRAP – Without Vest
5 Pull Ups
10 Push Ups
15 Squats
Then: 400 Meter Jog
5 Minutes AMRAP – With Vest
5 Pull Ups
10 Push Ups
15 Squats
Tilly
Patty – 5 ring rows first round, 4 pull ups, 3+20 pull ups