MONDAY

"Murph"
For time:
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

TUESDAY

At Home:
If you did Murph, then go for a hike or work on mobility (couch stretch, pigeon pose, foam rolling, etc)

If you missed out on Murph, then:
800m Run
20 Man maker Burpees (jump back, push-up, 1-arm "air" renegade row each side, jump fwd and up)
50 Air Squats
800m Run
20 Man maker Burpees
50 Air Squats
800m Run

WEDNESDAY

Tabata (for total reps)
Cal Row
1min rest
G2OH (45/35 plate)
1min rest
Mountain Climbers
1min rest
Sit-ups
1min rest
800m Bag Carry (for time)

THURSDAY

At home WOD:
200ft side shuffle out & back (100ft w/ Left leading leg and then 100ft Right)
20 Fwd Lunges Alternating
200ft side shuffle
18 Fwd Lunges Alt.
200ft side shuffle
16 Fwd Lunges Alt.
200ft side shuffle
Etc. 14, 12, 10, 8, 6, 4, 2

FRIDAY

Strength:
12min EMOM w/ Partner (alternating each minute, 6 sets each)
Strict Press 5x (ascending weight per set)

15min AMRAP Ladder
3x, 6x, 9x, 12x...of each
Burpee Box Jumps (20)
Hang Cleans (115/75)