MOBILITY & WARM UP
AMRAP 10′
100m Jog
10 Cal Row/Assault Bike
5 inchworms
10 hanging scap retractions
5 Air Squats

SKILLS & SPECIFIC WARM UP
Pull Ups – Air Squats

1 set (at workout pace)
50m Run
2 Strict pull ups
4 Push ups
6 Air Squats

CONDITIONING
“BUT IS IT A MURPH?”
5 Rounds For Time
200 meter Run
30 Cyclist Squats
20 Push-Ups
10 Strict Pull Ups
200 meter Run
Rest 2′ between sets

If you have a west, wear it.