10/8 Cals on Airdyne
-Hamstring Rolling with a lax ball
-20 Good mornings with an empty barbell
ODD- 3 Deadlifts @85%
EVEN- 2 Front Squats @85%
-Depending on how sore you are from Murph, you can sub a push-press for the front squat. Do whatever hurts less.
Well they never released any specific WODs so here is something from comptrain 6 weeks ago:
Power Snatch, 95/65