Wu: as they walk in start … 500m row…last 100m hard + 3x 10 squat /10 hrpu FT: 1000m row 25 alternating pistols 15 HPCL @225/135 BSQ 5×3 e3m

Wu: 150 du or 5min practice + 3x 10 squats / 10 hrpu / 10 low jumps FT: 200m FW 28 burpee box overs 200m FW 3 mu 20 min cap DL 5×3 e3m

Wu: 400 + 15′s 50 du 40 burpees 30 t2b 20 GTOH @135/95 10 mu 3 min amrap Rest 1 min 5 min amrap Rest 3 min For time (12 min cap) SJ 7×1 @no more than 90% …NO MISSES

Wu: 400 run 10 wallclimbs 5 min amrap 50 wallball 20/14 10 feet 15 t2b Bsq 5×5 e3m

Murph Mile run 100 pull-ups 200 push-ups 300 squats Mile run 45 min cap! Add weighted vest if possible. Scale everything in half if needed.

OHS 5-3-1-1-1 20min Establish max box jump height -5mins …. Row…..??? FT