Partner Kelly - You Go/I Go
5 RFT:
400m Run
30 Box Jump Up (20/24)
30 Wall Balls (14/20, 9/10’)

For Time:
12/9 RMU
25 Hang Power Cleans (115/175)
12/9 RMU

5 min Rest

For Time:
15 Power Snatch (75/115)
24/30 Cal Echo Bike
15 Power Snatch (75/115)

Back Squat: 10-10-10-10

For Time:
30-20-10:
Single DB Lunge Steps (35/50)
Single DB Hang Power Snatch (35/50)

TnG Power Clean 4-3-3-2-2-2
Regrip Clean Pull 3-3-2-2-1-1

10 min AMRAP:
8 Power Clean (95/135)
40 DU
4 WW

On 35 min Clock:
1000m Run

If planning on ½ or partner Murph for Memorial Day DO:
2 Rounds:
25 Pull Ups
50 Push Ups
75 Air Squats

If planning on full Murph DO:
1 Round:
60 Pull Ups
110 Push Ups
160 Air Squats

IRT: Max distance Run, with a max of 1600m

15 min AMRAP:
50’ Double DB Front Rack Walking Lunge (35/50)
10 Double DB Hang Power Cleans (35/50)
20 C2B (Comp: 10 BMU)

Post:
6 min for Quality:
Max Rep Strict Pull Ups

*** every time you break your SPU you have 8 Plank Push Ups

12 min AMRAP:
8 Clean and Jerk (Rx: 75/115, Comp: 95/135)
4 Wall Walks (Comp: HSW)
8 Thrusters (Rx: 75/115, Comp: 95/135)
8 Lateral Bar Over Burpee

Post WOD:
12 min Work up in load on complex:
2 Power Clean & Jerk + 2 Thrusters

For Time:
21-15-9:
OHS (65/95)
Cal Row

Post:
Superset: 12 min
250m Row Sprint
10 Double DB Box Step Ups
1-1:30 rest

12 min AMRAP:
10 DL (135/185)
10 T2B
50 DU

Post WOD:
10 min for Quality:
3 Strict T2B or SHKR
10 Hollow Rocks
20 AMSU

Murph Prep:
35 min AMRAP:
800m Run
25 Pull Ups
45 Push Ups
65 Air Squats

If planning on doing Murph with a Vest, wear it for 1st 2 rounds you complete.

Rope Climb Technique - 20 min

14 min AMRAP: Ladder WB by 10’s, Ladder RC by 2’s:
10 Wall Ball (14/20, 9/10’)
2 Rope Climbs
20 WB
4 RC
30 WB

Aerobic Capacity Day
Pick a Machine:

15 min at Easy Pace
Rest: 2 min
5 min at Moderate Pace
Rest: 2 min

10 min: Alternating 5x Through
1 min Fast Pace
1 min Recovery Pace

25 min EMOM:
5-10 Ring Dips
5-15 T2B Strict or kipping
:30 Wall Sit
5-10 SHSPU
5-10 Strict Pull Ups

20 min to get in Rounds of the Superset:
4 Sandbag or Dball or Med Ball Cleans

-Right Into-

8 BBJO 20/24 *must Step down
1 min Rest

Mix in 5 Prowler Push: High side down, low side back.

For Max Distance:
6 min Odd Object Carry

Score: Distance Complete in meters & Load/object used

MURPH PREP:

On a 35 minute Clock:
800m Run

Then:
4 Rounds:
15 Pull Ups
30 Push Ups
45 Air Squats

IRT: Max distance Run

Planning to do Murph in VEST? If your fitness supports it, wear it for 1st 800m & 2-3 rounds.