Complete in any order:
C1: 3 Rounds.
Run 400Y
10X- Wall Ball (14/10)
10X- Sit-ups
C2: 3 Rounds.
Row 400M
10X- KB Swings (45/35)
10X- Push-up
C3: 3 Rounds.
Bike 400M
10X- DB Plank Row (25/15)
10X- Starfish Sit-up RL=1

“Murph” WOD- Complete for time:

Run 1 Mile

100X- Pull-ups
200X- Push-ups
300X- Air Squats

Run 1 Mile

*Break up reps however. Start and end with the run.

Pause Bench Press- 6X4@70% or RPE5
*18 min cap. 2 sec pause at chest.

Start on any circuit once done.
C1: 12-12-10-10-8-8. Rest 1 min after set
DB Incline Bench (55/35’s)
BB Floor Chest Press (135/85)
Diamond Push-up

C2: 12-12-10-10-8-8. No Rest.
KB OH Tricep Extension (45/25)
KB Floor Skull Crusher (45/25)
100Y- Plate OH Walk (45/35)

Complete in order:
Run 800Y

Then complete: 10-20-30-20-10
Wall Ball (14/10)
Side Shuffle (10Y=1)
V Sit-up
Squat Jump
Bike or Row (cals)

Then, Run 800Y