5-4-3-2-1 DL

15 min AMRAP:
3 DL (Rx: 155/225, Comp: 225/365)
6 T2B
9 BFOB

Thruster 8-6-4-2-2-2

For Time:
21-15-9
Thrusters (75/115)

*After Each set: 60’ HSW

12 min EMOM:
1 Power Snatch
-regrip-
1 Squat Snatch

2 RFT:
70 DU
30 AMSU
10 Power Snatch 95/135 (Comp: Squat Snatch)

On 35 min Clock:
1000 m Run

If planning on ½ or partner Murph for Memorial Day:
35 Pull Ups
65 Push Ups
115 Air Squats

If planning on full Murph:
65 Pull Ups
125 Push Ups
175 Air Squats

IRT: Max distance Run, with a max of 1600m

**IF planning a vest for Murph then wear it!

Age Group Workout #3: With a Partner: You go/I go

3 RFT:
30’ HSW
30 Pull Ups
30 Lateral Burpee Over DB (35/50)
30 T2B

*20 min TC

All Semifinal Workouts: Heavy Isabel
For Time:
30 Snatches

Here are the breakdowns by age groups:

65+: (75/115)
14-15, 60-64: (85/135)
16-17, 50-59: (105/155)
40-44: (145/185)
35-39: (145/215)
Indy: (155/225)

*10 min TC

AG Semis Event 4:
150’ Single DB OH Walking Lunge (35/50)
50 Alt. Arm DB Snatch (35/50)
50 Box Jump Overs (20/24)

Post Core: 10-12 min to complete as many rounds for QUALITY:
20 Flutter Kicks
10 sec Hollow Hold
20 Russian Twist with MB
10 MB to Sky Sit Ups
1 min Rest

Deadlift 5-5-5-5-5

12 min AMRAP:
6 HSPU (Comp: SHSPU)
12 DL (Rx: 125/185, Comp: 165/245)
24 Box Step Ups (20/24)

Murph Prep:
30 min AMRAP:
400m Run
10 SPU
25 Push Ups
50 Air Squats

3-3-2-2-1-1 OHS

For Time:
21-15-9:
OHS 55/75 (Comp: 75/115)
T2B

16 min EMOM: Power Clean & Jerk
0-8: 2 Power Clean & Jerk - all at SAME load!
8-16: 1 rep Power Clean & Jerk - can add load as you go!

8 min AMRAP:
3 Power Clean & Jerk (105/155)
4 Ring Muscle Ups (Scale: BMU, SPU, Jumping PU with Negative, Recline Pulls)
5 Lateral Burpees Over the Bar

For Total Reps:
On a Running Clock:

Round 1: 4 min of work per movement
2 min Rest
Round 2: 2 min of work per movement

Max Cal Row
Wall Ball (14/20, 9/10)
AMSU

5 sets: 5 Double KB or DB DL into 50’ Farmer Carry into 5 more DL

1:30 rest between sets

10 min “AMRAP”:

20 Single DB Snatch R (35/50)

20 Single DB Snatch L (35/50)

60 Single DB Front Rack Step Up (35/50, 20/24)

120 DU

For Time:
800m Ru

4 Rounds:
15 Pull Ups
30 Push Ups
45 Air Squats
800m Runn

Hang Power Clean 4-3-2-1

DL 2-2-2+
All at SAME load! Heavy: 86-97% - High side of the range for week 4.

8 min to get in sets of SLDL: Single DB SLDL: 6R/6L

WOD:
For Time: 21-15-9
Double DB Clean (35/50)
C2B