Warm-up
EMOM10
10/8 Cals on Airdyne
-Hamstring Rolling with a lax ball
-20 Good mornings with an empty barbell
Strength
EMOM14
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.
WOD
Well they never released any specific WODs so here is something from comptrain 6 weeks ago:
For time:
18-15-12 of:
Calorie Row
Power Snatch, 95/65
Directly into…
18-15-12 of:
TTB
OHS, 95/65