'Murph'- scaled

For Time:
1 mile run
100 push ups
100 sit ups
100 squats
1 mile run.

Scale accordingly.

The Unknown

Warm up:
Pt. 1-
Pass throughs
Rotator Cuff WU
Shoulder Mob.
Lat Stretch/ Tricep on the wall
Overhead Stretch

Pt. 2-
Sit-ups x20
Push ups x20
Jump Rope x20
Squats x20

Pt.3 -
Samson Stretch
Couch Stretch
Perfect Stretch
Flexion/IR (Pigeon) Stretch
Sit at bottom of squat (1 minute)

6:30: Mechanics - Squat/Front Squat/Thruster

5RFT/3RFT
15/10 Sit-ups
15/10 Box Jumps
15/10 Thrusters

7:30: SWOD - Push Press 1x25 @ 55% 1RM
"The Unknown"