“Murph” prep! If we have good weather feel free to stick with all running for each 3 round variation, especially if you plan to tackle “Murph” at the end of this cycle.

Part 1
3 rounds for time of:
Run, 800 m
15 Pull-ups
Goal: Sub 15min

Part 2
3 rounds for time of:
Row, 1000 m
20 Push-ups
Goal: Sub 15min

Part 3
3 rounds for time of:
Echo Bike, 2.4/2.2 km
30 Air Squats
Goal: Sub 15min

Time Cap: 45 minutes total

Post Work
3 rounds for quality of:
10 Lateral Raises, pick load
10 45 Degree Raises, pick load
10 Front Raises, pick load