Back Squat: 10-10-10-10

On 16 min Clock:
With a Partner: Accumulate Max Cals on Bike

*1 Person working on Bike Other person run 400m, switch when the runner returns.

15 min to Superset:
3 Double DB S2OH with at least 8 sec slow Negative
-right into-
3 Double DB Bicep Curl with at least 8 sec slow negative
1:30 Rest Between

On 15 min Clock:
7 min for Quality:
8 Ring Dips or Push Ups
8 Strict Pull Ups

-1 min Rest-

7 min for Quality:
3 ST2B
12 Plank Push Ups

6 min Max Rep Burpee Box Jump Over (20/24)

Deadlift 4-4-4-4+

On 10 min Clock For Quality:
Single DB SLDL: 10 R and 10 L
5-8 GHD Hip Extension

On 8 min Clock:
4 min: Max Meter Row
1 min rest:
3 min to Accumulate 1 min L Hold

12 min EMOM:
1 Power Snatch + 1 OHS
-Regrip-
1 Squat Snatch

12 min AMRAP:
6 SHSPU
18 Alt Arm DB Snatch (35/50)
30 DU

Front Squat 4-4-4-4+

4 sets of 4x through the complex:
1x Through Complex with Double DB in Front Rack:

Step Back Lunge R
Step Back Lunge L
Box Step Up R
Box Step Up L

Age Group Semis Workout 3:
For Time: 3-6-9-12:
Front Squat
RMU

12 min EMOM: 1 Squat Clean & Jerk

Age Group Semis Event 4:
For Time:
30 Cleans (75/115)
30 T2B
30 Thrusters (75/115)

14-15, 60-64 & 65+ 55/75

*10 min TC

15 min to Superset:
4 Double DB S2OH with 5 second Negative
then:
4 Double DB Bicep Curl 5 second Negative
2 min rest

4x Superset:
Max Rep Push Ups or Ring Dips
Max Rep SPU
1:30 Rest

6 min for Quality:
16 Plank Push Ups
4 ST2B

4 min Max Rep Lateral Burpee over DB

Deadlift 5-5-5-5+

12 min for Quality:
14 Alt Leg Double DB SLDL
4-7 GHD Hip Extension

On 8 min clock:
Row TABATA for Cals
1 min rest
Then 3 min to Accumulate 1 min L Hold

18 min to build or work on form in Complex: Snatch:
1 Power Snatch
1 Hang Squat Snatch
1 OHS

Open wod 16.3:
7 min AMRAP:
10 Power Snatch (55/75)
3 BMU

Front Squat 5-5-5-5+

4x: Superset -
12 Double DB/KB Front Rack Walking Lunge Steps AHAP

RIght into
12 Double DB/KB Box Step Ups Alt Legs AHAP
1 min rest

For Time:
20-16-12
Split Squat Jumps
Box Jump Overs
Air Squats

Snatch Work

For Time
21-15-9
Power Snatch (65/95)
OHS (65/95)
T2B

On 30 min Clock:
5-4-3-2-1 Back Squat
5-4-3-2-1 DL

7 min EMOM:
:30 Plank
IRT: Max Rep Ab Mat Sit Ups

15 min AMRAP:
12 WW
44 Single DB Snatch
24 Box Jump (20/24)

Post: 5-5-5-5-5 Strict Press

15 min work up in complex Load:
3 Power Clean
5 DL

On 12 min clock: You Go I Go
In Teams of 2:
0-8 min Max Cal Row
8-12 Max Rep Power Clean (95/135)

Memorial Day - Holiday Schedule
One 10 AM Class ONLY (10 am - 11:30 am)

HERO WOD: MURPH

For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

*If your fitness supports it, wear a vest or body armor.

---

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.