For time: "Murph"

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Partition the pull-ups, push-ups, and squats as
needed. Start and finish with a mile run. If you’ve got a twenty pound
vest or body armor, wear it.

CrossFit Total

Squat 1 rep max
Shoulder Press 1rep max
Deadlift 1 rep max

Warm up thoroughly for each exercise and find your max weight for a single rep.  Total the three weights together for your total.

Rest Day

For Time: 21-15-9 Reps of

24kg  (53lb)Kettlebell Snatch-21-15-9 each arm
Ring Dips

For time:

Row 5000m

For Time:

135 lb Clean and Press 30 reps

Rest Day