Pre WOD:

Murph Prep:

For time:
5 rounds of:
2-5 Pull-ups
5-10 Push-ups
10-15 Air Squats
— then —
Rest 3 mins
— then —
5 rounds of:
2-5 Pull-ups
5-10 Push-ups
10-15 Air Squats
— then —
Rest 3 mins
— then —
5 rounds of:
2-5 Pull-ups
5-10 Push-ups
10-15 Air Squats

– Choose a number of reps where you can go unbroken for every set

WOD:

15 min Amrap (40on/20off):
30/24 Row Calories
20 Burpee Over Rowers
20 Wall Balls, 9/6 kg

– Rest 3 min between amraps

15 min Amrap (40/20):
10 Toes-to-bars
10 Alternating Dumbbell Snatches, 22.5/15 kg
10 Single Arm Dumbbell Front Squats, 22.5/15 kg

Post WOD:

3-5 rounds for quality of:
12/12 Bulgarian Split Squats (RIR 3)
18/18 Clamshells (RIR 3)