Day 5 Week 3 of 5 Murph Cycle

Warm-up

3 Rounds:

2 pull-ups

4 Double DB Bench (build to starting weight)

Strength

Alternating Every Minute on the Minute for 12 minutes

5 Strict Pull-ups

8 Double DB Bench Press

MetCon:

As Many Rounds and Reps as Possible in 10 minutes

24 Alt. DB Snatch

24 Box Jumps

—Cash-out—

2 minute Max Calorie Bike

*Pace Goal: 4-5 Rounds (192-240 reps), 30/21 to 40/28 calories

*stagger the start by 2 minutes if needed so everyone can use the bike

Beginner: 25/15, 16/12”

Intermediate: 35/20, 20/16”

Advanced: 50/35, 24/20”

Sport: 70/50, Box Clear Overs 24/20”