Its time to start hydrating and eating properly for Murph. If you are doing the full version, please be careful. If you have never done it with a vest make sure you months of consistent training in and that you can do at least 10-15 strict pull ups. Pull ups are what will get you, even more than the heat.
3 rounds of 5,10,15 pull up, push up squat
Strength Bench press, 7 sets of light sets of 7
Wod- Partner Wod- Partner with someone you have never partnered with before.
30 Min Amrap, split work however you want
12minutes and 30 seconds of bike cals
5 Minute max buprees
12 minutes and 30 seconds of rower cals.
Score is cals plus burpees.