Acc work! 3 rounds not for time of: Right arm- 10 KB single leg Romanian dl 10 KB front rack lunges Left are- 10 KB single leg Romanian dl 10 KB front rack lunges For time: Calories on the bike 25/20 50 4′ burpee broad jumps Calories on the bike 25/20

“Accessory work” 3 rounds of: 10 back extensions  10 ghd sit ups 10 kb seated shoulder press  Amrap x 12: 6 dB S2OH 40’s/25’s 100’ db oh walk 6 dB S2OH 40’s/25’s 100’ dB oh walk  12 ttb 

“Accessory work” 3 RNFT of: 10 Turkish getups (5 per arm) 1:00 plank hold 15 calorie row 21-15-9 KBS 70/53 Box jump overs 30/24 50 double unders after each round For time:

“Murph” 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run 

Build up to a heavy set 2 power snatch  “Not touch n go” 3 RFT: 10 hang power snatch 115/75 20 bar facing burpees  30 toes to bar  400m run  (35min cap)

Back squats  4×2 90% “hit at least 3-4 warm up sets” 4 RFT: 20/16 cal row 10 right arm “Russian” kbs 53/35 10 right arm kb single leg dl 53/35 10 right arm front rack w. Lunges 53/35 10 left arm “Russian” kbs 53/35 10 left arm kb single leg dl 53/35 10 left arm […]

Complex: 5 sets:  1 push press  2 push jerks  3 split jerks  “Build up” Amrap x 13: 3- bar muscle ups 9 – hspu’s  15- weighted sit ups 45/25

Come out Monday May 28th for Murph! Everyone is welcome! 1 Mile Run 100 Pullups 200 Pushups 300 Squats 1 Mile Run Modifications will be available

Every :90 x 5 2 power cleans + 1 split jerk  “Build up to a moderate weight” Amrap x 12: 15/12 cal row  8 cleans and jerks 155/105 2 rope climbs 

Snatch balance  5×3  “build up to a moderate weight while maintaining good technique” For time: 10 strict pull ups 20 alternating stationary OH lunges 95/65 10 strict pull ups 20 power snatches 95/65 10 strict pull ups  20 OHS 95/65 10 strict pull ups