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Conditioning 2k row 4 mile bike on AB 6400m 1 mile run For time **Monday 5/30 @ 10am Memorial Day join us for “Murph”  1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run

**Monday Memorial Day 10am  Join us for: special tribute WOD “Murph” 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run Conditioning 21-15-9 Box Jumps24/20 Kettlebell 72/53 Strength Strict press 7×1 @80-90%

Conditioning Teams of 2 50 burpees 10 clean and jerks 185/125 75 box jumps 10 c&j 100 pull-ups 10 c&j 75 box jumps 10 c&j 50 burpees

Strength Back Squat 4×4 @70% move perfect Conditioning 21-15-9 “Diane ” deadlift 225/155 HSPU

Conditioning Row 4x500m w/ 2:00 rest on the 3rd or 4th row, give it your all. 4 RFT 3 snatches 155/105 15 wall balls 30/20 1 rope climb

Conditioning 5 RFT 400m run 20 KB swings 53/35 20 pull-ups

Strength Back squat 5×5 60% Conditioning 12 min AMRAP 14 KB snatches 53/35 alt hand 12 Box Jumps 24/20 10 push-ups

Conditioning 20 min AMRAP 700m row 45 pull-ups 30 thrusters 115/85 15 bar over burpee 30 kb swings 53/35

Strength Back squat 3×3 @ 90% Conditioning 3 RFT 30 wall balls 20 HSPU 10 OHS 135/95

Strength Back Squat 4×4 @87.5  Conditioning for time 100 strict press 95/63 when you have to drop the bar 200m penalty run