STRENGTH/SKILL

A. Back Squat: One set every 2 min for 8 min (4 Sets)

8-10 reps, building to a tough set

F. Lighter load for position 21X1 tempo, 8-10 reps

P. Building to daily tough set of 8-10 reps

S. Building to daily tough set of 8-10 reps

WOD

B. Murph Prep Day 1:

In 18 minutes:

Run 1 mile for time (note time)

Remaining Time AMRAP Cindy

F: 3x jumping pull up + 6xPush Up + 9 Air Squat

[can row or adjust run time down to 800m as needed]

P: as rx; 5/10/15

S: 5x Strict Pull Up + 10x Strict Ring Dip + 20x Air Squats Unbroken