Golden Empire Training

Warm-Up:
3 Rounds not for time:
3 Chest-to-bar Pull-ups
5 Clapping Push-Ups
7 Squat Jumps max height

Dynamic Warm-up

WODs:


Strength:
Bench: 3x5 or 3x3

MetCon:
"Murph"
For Time:
Run 1 mile
100 Pull-ups*
200 Push-ups*
300 Squats*
Run 1 mile
*Partition reps however you want

Endurance:
Time Trial:
Run: 10 mins up a hill or 10 mins of 12" step-ups wearing 20# vest (max steps) or:
Row: 1500m on a setting of 10

Pic: 100m sprints, they start easy but end up getting hard