For Time:
1600m Run

2 Rounds:
30 Pull Ups
60 Push Ups
90 Air Squats

400m Run

Back Squat 3-3-3-3
Strict Press 3-3-3-3
DL 3-3-3-3
4 min for Max Rep: DU

*Every time you break you have 8 Alt Leg Step Back Lunges

Squat Snatch Triples

15 min AMRAP:
20 HSPU (Comp: 30)
20 Squat Snatch (95/135)
20 RMU (Comp: 30)
20 BFOB

5x:
8 Single DB SLDL R + L
10 KB Russian Swings
5 Strict T2B
1 min Rest

14 min AMRAP:
14 Single DB Snatch (35/50)
14 Single DB Box Step Over (35/50, 20/24)
14 Ab Mat Sit Ups
1 min Rest

11 min clock:
For Time: Karen
150 Wall Balls (14/20, 9/10’)
IRT: MR Shuttle Runs

5 min Rest:

11 min clock:
3 Rounds:
15 Pull Ups
25 Push Ups
IRT: MR Shuttle Runs

*If wearing a vest for Murph, you have the option to add it for the second 11 minutes.

DL: 10-5-3-3-3-5-10

WOD:
5 RFT:
13 Box Jump Overs (20/24)
10 DL (75/115)
7 Hang Power Cleans (75/115)

5-4-3-2-2 OHS

8 min AMRAP:
10 OHS (65/95)
12 T2B

Strength:
5 TnG SDLHP
-reset grip-
5 Unbroken Thrusters

WOD:
For Time:
21-15-9
SDLHP (65/95)
Thrusters (65/95)

8-8-8-8 Double DB DL

2 Rounds of 2 min Max Rep:
Assault Bike Cals
T2B
Ab Mat Sit Ups
Double DB DL (35/50)

*4 min Rest between Rounds

For Time:
800m Run
2 Rounds:
25 Pull Ups
5 Wall Walks
35 Push Ups
5 Wall Walks
75 Air Squats
800m Run

Strict Press 4-4-4
Push Press 3-3-3
Jerk 2-2-

WOD:
3 RFT:
15 BJO (20/24, 24/30)
15 S2OH (75/115, 95/135)

10 min to build in load on Squat Clean Doubles

8 min AMRAP:
5 Squat Cleans (85/125, 105/155)
10 C2B

Max Cal Row 5 min

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

4 Working Sets of: 50’ Double DB Walking Lunge
*After each set of Lunges: Handstand Walk Work
1:30 Rest

6 min AMRAP:
1 Double DB Step Back Lunge R (35/50)
1 Double DB Step Back Lunge L (35/50)
3 Double DB Squats (35/50)
4 Double DB Box Step Overs (35/50, 20/24)

Post WOD:
5 min EMOM:
:30 Plank
IRT: MR Ab Mat Sit Ups

Power Clean & Jerk EMOM: All re-grip
0-4: Triples
4-8: Doubles
8-12: Single

5 min AMRAP:
7 Clean & S2OH (Rx: 55/75, Comp: 65/95)
30 DU

-3 min rest + add Load-

4 min AMRAP:
5 Clean & S2OH (Rx: 75/105, Comp: 95/135)
40 DU

-3 min Rest + Add Load-

3 min AMRAP:
3 Clean & S2OH (Rx: 95/135, Comp: 135/185)
50 DU