warmup:
1 min jum rope
3 rounds
5 strict pull-ups
10 big kips
10 lunges
1 min jump rope
Metcon:
murph prep Monday
400 m run
5x 5 pull-up, 10 pushups, 15 squats
400 m run
5x 5 pullup, 10 pushup,15 squats
400 m run
Additional Work
strength: 4x 6 each leg split squats
conditioning: 2x 30db snatch (50/35), 30 burpees
gymnastics: 5x5 wall walk