Move at a steady pace
10:00 min
200 m run
15 banded triceps extensions
20 walking lunges (bodyweight)
10 hanging knee raises (minimal swing)
Rest /walk 2:00
10:00 min
15/10 calories bike (:60-:90s effort)

Shoulders Prime
2 Sets
100 Single Unders (get creative with your footwork)
10 Pass throughs
20 Banded Pull Aparts (hit different angles)
10 Cuban Press (Light Light Load)
Strength
2 sets
10-15 Seated DB Z Press

Landmine is Prime 
2 Sets
10/10 Staggered LM RDL
10/10 OH Reverse Lunge to High Knee Step Up
10/10 Tall Kneeling or 1/2 Kneeling Press
*Add weight each round
Tempo Deadlift
4 Sets run emom style
6-8 Tempo Deadlift @2121

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Cap: 60 min
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in
Afghanistan June 28th, 2005.

Warm it up! 
2 Rounds
:60 Bike or rower
10 x 3 way shoulder (Banded Pass Through, Pull Aparts, Flies) 30 reps total
:30/:30 Side Pillar
then
5 sets
3 Clean High Pull
2 Muscle Clean
1 Power Clean

WOD 1
Burn Like a Hot Tamale
Row 250m (Bike 600m)
10 Burpee Over Rower
10 American KBS 53/35lbs
10 Burpee Over Rower
10 American KBS 53/35lbs
Row 250m (bike 600m)
Goal is Sub 4:00

Warm it up! 
2 Rounds
200 m run or 100 ft VC
10 x 3 way shoulder (Banded Pass Through, Pull Aparts, Flies) 30 reps total
:30/:30 Side Pillar
then…
5 sets
3 Snatch High Pull
2 Muscle Snatch
1 Power Snatch

Strength
Push Press 5x5
Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Get moving! 
3 rounds
:90 Aerobic (Bike, VC or Row)
1x Cindy (5 Pull Ups 10 push ups, 15 Air squats/lunges)
15/15 Lateral Banded Walks
10/10 Forward /Back ward Monster Walks