Set your Calendar: Murph is Friday, May 25th. 

Warm-Up
200 Meter Statue of liberty Carry (1 kb racked, 1 db overhead. Switch at the 100m Mark)
Tabata Holds
10 Rounds: 15 seconds on, 10 seconds off. alternating movements
Hollow hold
Superman Hold

Skill
Kipping the pull-up

Strength
Overhead press
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
Rest
30 Arnold Press 15%-20% each hand

Conditioning 
"Helen"
3 Rounds
400 meter Run
21 Kettlebell Swings (24/16kg)
12 Pull-Ups

Accessory
4x15 Reverse Fly