Option 1

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Wear a weight vest if you have one (14/20 lb)

Option 2
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
– Head out for the second run no later than 25:00.

Option 3
For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 20:00.

INTENDED STIMULUS
- 30:00-45:00; cap at 50:00.
- Each run in 10:00 or less.
- Partition pull-ups, push-ups, and air squats as desired; scale to keep this portion between 20:00-30:00.: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
- If you plan to opt for 10-20-30 for 10 rounds or anything greater, you should anticipate being able to perform pull-ups in sets of 5 or more and push-ups in sets of 3 or more throughout the workout.