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2 Rounds For Time: 400m Farmer Carry with (2) 50/35 DBs or KB 100 Double Unders/200 s 400m Overhead Farmer Carry with (1) 50/35 DB (200m on each arm) or Kb 100 Double Unders/200 s Not gunna lie… This is gunna be rough…

Every :90 x 3 5 V-ups 10 Tuck Crunch 15 Sit-ups 10 Tuck Crunch 5 V-ups Into 3 Sets: 12 Inverted Barbell rows 8/8 Deficit curtsy lunge Then… 2 Rounds: 30/24 Cal row 30 DB Bench press 50/35 30/24 Cal bike 20 Hang Power snatch 95/65 300m Run 10 Squat Cleans

Squat Maintenance (Final week) Every 1:15 x 6 Sets: 2 Pause Front Squats + 2 Front squats @ 65-67% (2 sec pause, 4 total squats each set)” Then… 2 Min AMRAP 5 DB Shoulder to OH 5 Toe To Bar rest 1 Min 3 MIN AMRAP 5 DB FS 5 Box Jumps Rest 1 Min…

3 Rounds: 6:00 AMRAP: 10/7 Cal bike 10/7 Cal row 1 Suicide Sprint (5ft out and back, 10ft out and back,15ft out and back) rest :90 6:00 AMRAP: 10 Barbell curls 10 Barbell bent over rows 10 Barbell strict press 10 Walking lunges- No BB 10 Strict toes to bar or Leg raises holding the…

This is a maintenance week and we will pick up week 5 of 6 bench cycle next week. Every 1:15 x 10 Odd Intervals: (1,3,5,7,9) 15 hamstring curls 6 Deadlifts @ 60% Even Intervals : (2,4,6,8,10) 12 Band pull-aparts 6 Bench press with a 1 sec pause at the chest between 55-65% Then… EMOM x…

4-5 Rounds: 30/25 Cal Row 25 Sit-ups 20 Box step ups 15 RKBS *rest :30 between rounds Then.. Snatch 10:00 EMOM 3 Power Snatch Load Goal: 65% of Max Power Snatch

Murph!!!

4 Rounds: 200m Run 200m Row 10min cap. Then.. 1min. Plank Hold 100 Russian Twists 5lb. (L+R=1) 1min. Plank Hold Then.. 3 Rds 5 Box jumps 10 Jumping squats 15 Jumping lunges Then.. Every 1:15 x 6 Sets: 2 – 1 1/4 back squats + 2 BS All sets between 60-65% Then.. EMOM x 10…

6 rounds, each for time of: Row 250/220 meters Rest 2 minutes 20min Then… 5 rounds: 10 Barbell Strict Press moderate weight 10 Seated Double DB Shoulder Press @ moderate weight 10 Bent Over Reverse Fkyes moderate weight 10 Standing KB Crush Grip Bicep Curl 10 Tricep Dips bench or bar Rest 1-2min..

Memorial Day Weekend Schedule: Saturday 5/27: Regular Schedule :Murph WOD. No Barbell class. Sunday 5/28: Closed Monday 5/29: Closed EMOM x 5: 5 Deadlifts at 60% This is a primer to prepare you before the weight gets heavier. Then: in a 10:00 window Deadlift 3-3-3-3-3 building to a heavy set of 3 TNG This is…