Pre WOD:

A, Murph Prep:

EMOM for 10 min:
3-5 Pull-ups
5-10 Push-ups
8-15 Air Squats

Choose a number where you´re able to keep the same number of every round


A, Deadlift: 3-3-3-ME at 86% 1RM

B1: EMOM 6 min:
1, Max cal Row
2, Max burpee Over Rower
– rest 2 min
B2: EMOM 6 min:
1, Max Toes to Bar
2, Max Burpee to Target 6 inch

Post WOD:

3-5 rounds for quality of:
6 Reverse Nordic Curls
12/12 Hip Flexor Raises