Murph For time: 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 20-lb. vest or body armor, wear it.
Scale: 1/4 or 1/2 of above
At gym wod 6:30-9 am Push jerk 3-3-3-3-3 Scale: 10 minutes of push jerk progression practice
At gym wod 6:30-9 am 5 rounds for max distance of: Bike 1 minute Rest 1 minute Row 1 minute, rest 1 minute Jump rope 1 minute, rest 1 minute Bike 1 minute, rest 1 minute Run 1 minute, rest 1 minute
At gym wod 6:30-9 am For time: Row 500 meters 15 parallette handstand push-ups Row 500 meters 15 strict handstand push-ups Row 500 meters 15 kipping handstand push-ups Scale: For time: Row 500 meters
