2 RFT:
800m Run
25 Pull Ups
50 Push Ups
75 Air Squats

8 Rounds:
Every 2:30 min perform:
12 Alt SA DB Snatch (35/50)
6 Single Arm DB Thruster R (35/50)
6 Single Arm DB Thruster L (35/50)
IRT: Max Cals on machine
:30 Rest between Rounds

20 min Gymnastics EMOM:
1-3 Rope Climbs
5-10 Strict Ring Dips
:30 Seconds T2Rings
5-10 SHSPU

For Max Distance:
5 min Odd Object Carry for Distance

10 min AMRAP:
12 Double DB DL (35/50)
9 Double DB Squats (35/50)
6 Double DB Box Step Ups (35/50, 20/24)

10 min on a Running clock:
Core Work Series

Barbell Cycling - 10 min EMOM:
3 Power Cleans
3 Hang Power Cleans
3 Jerks

For Time:
21-15-9:
Power Clean (Rx: 75/115, Comp: 105/155)
BBJO (20/24)

MEMORIAL DAY MURPH PREP
25 min AMRAP:
600m Run
10 Strict Pull Ups
20 Push Ups
30 Air Squats
5 Strict Pull Ups
10 Push Ups
15 Air Squats

For Time:
3 Rounds: ( Comp: 4 Rounds)
18 Thrusters (65/95)
6 RMU

-add load-

3 Rounds: (Comp: 4 Rounds)
7 Squat Cleans (95/135)
7 SPU

Jerk: 1-1-1-1-1-1-1 @ 90-95%

10 min For Quality:
12 Seated Double DB Z-Press
Right Into:
16 Plank Push Ups
1 min Rest

5 min AMRAP:
6 High Box Jumps (Rx: 24/30)
6 DB Snatch (3 R / 3 L) 35/50 (Comp: 50/70)

DL: 2-2-2-2 @ Heavy 86-97% - High End

12 min For Quality:
4 Strict T2B
Right Into:
16 Double DB Alt Leg SLDL
1 min Rest

TABATA Max Cal Row

For Time:
1 Round:
150 DU
10 WW (COMP: 1 Wall Facing HSPU for each WW)

-Right into:
2 Rounds:
400m Run
30 C2B

-Right into:
3 Rounds:
7 Power Snatch (Rx: 65/95, Comp: 95/135)
7 Lateral Bar Over Burpees

FS: 2-2-2-2 @ Heavy 86-97% - High End

10 min For Quality:
6 Double DB Box Step Ups R & 6 L
Right Into:
8 Heavy Russian KBS
1 min Rest

8 min AMRAP:
25 WB 14/20, 9/10’ (Comp: 10’ Ladies)
25 KBS (35/53)

1x Through for Max Reps:
3 min @ Each Movement, 2 min Rest Between Movements:

Hang Squat Snatch (75/115)
BMU
Ab Mat Sit Ups
C2B
Single DB Alt. Arm Devils Press (35/50)

DL: 3-3-3-3 @ #5 = Heavy 86-97%

10 min Quality:
8 Alt Leg Strict T2B
Right Into:
8 Single DB SLDL R
8 Single DB SLDL L
-1 min rest-

For Time:
21-15-9:
Cal Row
T2B

Jerk: 2-2-2-2 @ 85-90%

10 min Quality:
10 Double DB Z-Press
Right Into:
14 Plank Push Ups
-1 min rest-

5 min Max Rep:
Burpee Pull Ups

On a 20 min Clock:
50 Power Cleans (95/135)
800m Run
50 BJO (20/24)
150’ HSW
IRT: Max Rep SHSPU