"Day-After-Murph Massacre"

EQUIP: Bar (a: 135/95, i: 95/65, b: 64/45), DB’s (a: 25/20, i: 20/15, b: 15/10), M-Up Set-Up, ?KB (26/18)?

WARM-UP:

*Active Stretch, then:

*400m Run 

*5 x DB Inchworm + Push-Up

*5 ea. x alt. Lunge Thruster

*5 ea. x 1-Leg Deadlift (DB’s or Lightly Loaded Bar), then:

*self-directed movement-specific warm-up for WOD

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35 Min. AMRAP -

2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 x 

*Pistol (Rx+: KB Goblet Pistol (26/18))

*Hang Power Clean (a: 135/95, i: 95/65, b: 65/45)

-2 x DB Man Maker b/w each set (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

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15 Min. AMRAP -

2-4-6-8-10-8-6-4-2 x 

*Power Snatch (a: 135/95, i: 95/65, b: 65/45) 

*Hollow Hold Chest Press (a: 135/95, i: 95/65, b: 65/45)

  -2 x Muscle-Up b/w each set (sub1: (BA/ Jumping) Bar M-Up, sub: 2: 5 Ring Row + 5 Ring Dip)