For Time, with vest (20/14 lb)
1.) 1mi Run, Resistance 0
2.) 100 Pull-ups
3.) 200 Push-ups
4.) 300 Air Squats
5.) 1mi Run, Resistance 0
Scaling: drop the vest, halve the reps, walk the runs.

For Time, 5 rounds
1.) 400m Run, Resistance 0
2.) 20 Sandbag Get-Ups (50 lb)
3.) 50m Forward Sled Push, R7
4.) 20 Push-ups
5.) 50m Backwards Sled, R7
Scaling: 25 lb sandbag, sled L4, drop a round.

For Time, 4 rounds
1.) 17 Pull-ups
2.) 76 Air Squats
3.) 17 Push-ups
4.) 76 Sandbag Cleans (50 lb)
5.) 1mi Run finisher
Scaling: 10/40 splits, 35 lb sandbag, 0.5mi run.

For Time
1.) 10x 1km on the Aussie Pro Runner, Resistance 0
2.) Hold your marathon goal pace each km
3.) 90 sec walk between (aid-station pause)
4.) Log every split
5.) 5 min walk cool-down
Scaling: 6x 1km with 2 min rest, or 10x 500m if new to intervals.

3 periods of 20 min EMOM
1.) Min A: 50m Forward Sled Push, R7
2.) Min B: 30 Mountain Climbers
3.) Alternate A/B for the full 20 min
4.) Rest 5 min between periods
5.) Three periods total
Scaling: 12-min periods, sled L4, 20 mountain climbers.