Squat Clean: 3-3-3-3-3 - all re-grip

WOD:
3 3-minute Rounds of:
200m Medball Run 14/20 (can carry any way)
Max rep WB in remaining amount of time (14/20, 9/10)
1 min rest between rounds

WOD:
22 min AMRAP:
8 Double DB Box Step Overs (20/24)
8 Double DB Hang Clean (35/50)
8 Double DB S2OH (35/50)
12 Box Jump Overs (20/24)
1 min rest

Back Squat: 5-5-5-5

WOD:
9 min AMRAP:
15 HSPU
100 DU

DL Cycle: 5-5-5-5

WOD:
For Time:
21-15-9:
DL (155/225)
T2B

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.

Re-grip Squat Clean 4-4-4-4-4

WOD:
10 min AMRAP:
1-2-3-4-5:
Squat Clean (Rx: 95/135, Comp: 125/185)
RMU (Scale: BMU, C2B, Pull Up, Rec Pull, BOR - no bands today)

*After finishing the round of 5, start over at 1 and work through the ladder again.

Aerobic Capacity Day
12x:
:45 Work
:15 Rest

5 min Rest

12x:
:45 Work
:15 Rest

3-3-3-3 Back Squat

WOD:
8 min AMRAP:
20 SA Alt. DB Snatch (Rx: 35/50, Comp: 50/70)
60’ Handstand Walk

3-3-3-3 DL

WOD:
6 RFT:
10 DL (Rx: 135/285, Comp: 155/225)
5 Burpee Box Jumps (Rx: 20/24, Comp: 24/30)

WOD:
For Time:
1200m Run
50 Strict Pull Ups
100 Push Ups
150 Air Squats
400m Run

Re-grip Squat Clean 5-5-5-5-5

WOD:
7 min AMRAP:
Ascending Ladder 2/2, 4/4, 6/6, 8/8…
Power Cleans (65/95)
Thrusters (65/95)

Gymnastics EMOM: 20 min
1-3 Rope Climbs
:30 Seconds T2Rings
4-8 SPU
2-4 Wall Walks

6-6-6-6 Back Squat

WOD:
8 min AMRAP:
15 Wall Balls 14/20, 9/10’
15 Ab Mat Sit Ups

6-6-6-6 DL

WOD:
5 min AMRAP:
3 DL (Rx: 155/225, Comp: 185/275)
7 Double DB Push Press (35/50)

Murph Prep:
30 min AMRAP:
600m Run
25 Pull Ups
50 Push Ups
75 Air Squats