E3M for 36 minutes
1st 3 minutes:
200m Run
15 DB Thrusters  35#/25#
2nd 3 minutes:
2 Rounds
25 Double Unders
10 Pull Ups
10 Push Ups
3rd 3 minutes:
250m Row
20 DB High Carry Walking Lunges
Post Rx or cycles completed.

 

“Murph” Prep with Weighted Vest  20#/14#

400m Run
75  Pull Ups
400m Run
75 Push Ups
400m Run
100 Squats
400m Run
Post time.