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MetCon: 12 min AMRAP 7 DL (225/155) 7 over the bar Burpee SKill @ min 15 ME HS hold
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Memorial Day “Murph” 9 AM only For Time 1 mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 mile Run
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MetCon: Partner “Filthy Fifty” 50 box jumps (24/20) 50 jumping pull ups 50 KBS (35/18) 50 Walking Lunge 50 k2e 50 push press (45/33) 50 back extensions (45/33) 50 WBS (20/14) 50 Burpees 50 DU/150 SU
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STRENGTH: (20 minutes) Snatch Complex 1 snatch + 1 hang snatch 1-1-1-1-1-1-1 Snatch may be power or squat. Work on technique over load 🙂 MetCon: 3RFT 15 OHS (95/65) 30 ab mat sit ups
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STRENGTH: (20 minutes) Back Squat 80% + 3-3-2-2-2 MetCon: For Time Buy In: 10 bar MU 3-6-9-12-15 KBS (53/35) Burpee box Jump Overs (24/20) Cash Out: 10 bar MU *scale 10 bar MU to 20 C2B or progression
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STRENGTH: Strict Press (20 minutes) 3-3-3-2-2-2 MetCon: 4 individually timed rounds 15 T2B/k2E/hanging knee raises 200 m Sprint 25 WB (20/14) -Athletes should begin rounds at minute 0,5, 15 and 20. Time each round individually.
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Strength: (17 minutes) DL 4×10 @ 60% MetCon: 10RFT 20 DU/40 SU 10 HRPU 5 hang power cleans (115/75)
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MetCon: Fran 21-15-9 Thrusters (95/65) pull ups Rest 10 minutes  ME cal Row  5 minutes     
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MetCon 1: team relay Row/sled pull MetCon 2: Partner WOD Buy in: 400 m run 2 RFT 75 KBS (53/35) 50 Burpees box jump overs Cash Out: 400 m run  
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