“Warm-up:
2 Rounds
5 Wall squats
5 Hang to active
5 Kip Swing
5 Scap Push Ups
into
1 round
3 Pull-up
5 Push-up
7 Air Squat
Jog 200-400 meters between rounds

Murph Prep
3RFT
15 Pull-up
30 Push-up
45 Air Squat
800m run
-rest 3 min between rounds-

Cool down:
1 min each side couch stretch
1 min each side thread the needle
1 min each side shoulder opener on wall”