In warm-up, do 5 rounds of pull-ups, push-ups, and air squats. Pick a reasonable number for each movement; some guidelines are given as merely suggestions. This is not for time, just to get loose for Murph on Monday.
The metcon is an AMRAP version of “DT.” Instead of “for time,” let’s see how many rounds you can do of the same rep scheme. Some of you finished 5 rounds in around 10 minutes (4/1/16 was the last time we did this) so can anyone get 7 rounds? 8 rounds? 9????
Strength
5 rounds not for time:
5-8 pull-ups
8-12 push-ups
12-15 air squats
Conditioning
AMRAP in 15 minutes:
12 deadlifts, 155/105#
9 hang power cleans, 155/105#
6 push jerks, 155/105#
