Fitness

Metcon
A. EMOM 10(5 Sets):

Even: 5 Deadlifts in DnG Fashion
Odd: 15 (Weighted) Anchored Sit-Ups

Metcon
B. TQY into TAO, 1 Set of:

Reverse Sled Drag + 3 Broad Jumps for distance

Metcon
C. TYQ, 1 Set of:

20m SB Carry AHAP + Harnessed Bear Crawl

Metcon
D. AMRAP 10:

10 Push-Ups
15 Ring Rows
20 Air Squats

Nose breathing only. Find a pace to „flow" through the workout.

Performance

Metcon
„Murph", for time:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have got a twenty pound vest or body armor, wear it.