Strength/Skill

10min EMOM

Odd Minutes: 3 Lean Away Pullups with slow, controlled descent

Even Minutes: 10 Pushups

WOD (1/3rd of Murph)

For Time (20:00 Cap)

• 400m Run
• 33 Pullups
• 66 Pushups
• 99 Air Squats
• 400m Run

Pullups/Pushups/Squats can be broken up any way you want.

I subbed in 20cal on the air bike instead of the run. I knew pushups would be the toughest part for me (esp because we just did 50 in the first part of the workout), so I tried to break them up in a way that made sense and then do the other stuff as rest between pushups. I ended up doing roughly 5 pushups at a time, and alternated 5 pullups and 10 squats as my “pushups rest”. The pushups still killed me, and I switched to knee pushups after 40 or 45.

Total time: 11:12

5 rounds for time:

• 22 KB Swings (started with 44lb, switched to 53lb for the last two sets)
• 22 Box Jumps (20" box)
• 400m Run
• 22 Burpees
• 22 Wallballs (16lb ball)

~36 min

We did it as a partner workout, so my partner and I each did half of everything (except we ran the 400m together). He was an older guy, pushing 60, so he wend slower than I did and I had a good amount of rest. Still, he pushed hard and I went as fast as I could on the exercises, so a good workout.