Rope Climb Technique

15 min AMRAP:
Partner WOD - You Go/I Go
20 Rope Climbs
40 Power Snatch (95/135)
60 T2B

Squat Clean & Jerk Work

For Time:
Karen
150 Wall Balls (14/20, 9/10’)

Squat Snatch Work

7 min AMRAP:
Ascending Ladder of by 3’s of OHS (65/95)

**35 DU after each set of OHS

2 Rounds: 2 min Max Reps
SHSPU
Double DB Bench
TGU with KB
T2B
Med Ball Twist-Twist Touch
-3 min rest between rounds-

Back Squat 5-5-5-5-5

10 min EMOM:
1-5 Gymnastics Upper Body Pulling Movement

AGQ: TEST 3A:

5 Intervals of 2 minutes of Work followed by 1 minute of Rest:

7 DL
5 Cleans
3 S2OH

Masters 35-44: (135/185)
Teenagers 14-15: (85/115)
Teenagers 16-17, Masters 45-54: (105/155)
Masters 55+: (95/135)

TEST 3B:
After the final 1-minute rest in Test 3A, athletes will have 5 minutes to establish a max freestanding handstand hold.

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