Air Runner

30 min – Every 5 min Switch

• Air Runner
• Row
• C2 Bike

15 Push-ups and 5 Dips Before Each Round

28 Round AMRAP – 40 seconds on 20 seconds rest

• C2 Bike
• Air Runner
• Ski Erg
• Rower

Half – Murph

• 800m Run
• 50 Pull-Ups
• 100 Push-ups
• 150 Air Squats
• 800m Run

For Time

• 1200m Run
• 45 Wall Balls (20/14)
• 600m Run
• 30 Wall Balls
• 300m Run
• 15 Wall Balls

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

30min AMRAP

• 400m Run
• 29 Back Squats (135/85)
• 20 push-ups

A version of Manion hero WOD

10 min AMRAP Air Runner

• :30 Max Meters
• :30 Rest

10 Min AMRAP – You go, I go

• 25m Run
• 3 pull-ups
• 5 push-ups
• 8 Air Squats

Cash-out: 50 Sit-ups

For Time

• 21-15-9 cal
  • air runner
• 15-9-3
  • Squat Clean (135/95)
• Rest 5 minutes
• 21-15-9
  • air runner
• 15-9-3
  • Push Press (135/95)

8 rounds for time (30min cap)

• 200m Run / 600 m Bike
• 2 Squat Cleans (145/105)
• 8 pull-ups
• 10 push-ups