“Wear Pink”
Mobility: Calves/Hips/Lats
A: 8 min AMRAP
80 DU
20 OH Plate Lunge 45/25
B: 8 min AMRAP
30 DU
10 DB/KB Thruster 35/25
C: 8 min AMRAP
15 Wall Ball 20/14
10 Box Jump 30/24
“Wear Pink”
Mobility: Calves/Hips/Lats
A: 8 min AMRAP
80 DU
20 OH Plate Lunge 45/25
B: 8 min AMRAP
30 DU
10 DB/KB Thruster 35/25
C: 8 min AMRAP
15 Wall Ball 20/14
10 Box Jump 30/24
Mobility: Hips/Lats
A: 5-5-5-5
Front Squat 60-70%
B: 10 min EMOM
Odd: 3 Power Clean 185/125
Even: 10 Burpee
C: 10 min EMOM
Odd: 2 Squat Clean 225/155
Even: 10 Burpee
“Happy Memorial Day”
“Murph”
1 Mile Run
100 Pull Up
200 Push Up
300 Air Squat
1 Mile Run
* Wear a 20lb vest if you have one….
Closed Today for California Regionals
Get outdoors today…
Run, Hike, Ride, Swim and enjoy the beautiful California sun.
Also, 150 Burpee for time…
“Happy Birthday Lisa R. and Juan”
In teams of two with one partner working at a time…
A: “Trifecta”
10 minutes to find 1RM
Front Squat + Back Squat + OH Squat
B: For Time
400 m Run
30 Burpee
40 Hang Squat Snatch 95/65
40 Pull Up
30 Burpee
40 Hang Squat Clean 135/95
40 C2B
30 Burpee
400 m Run
Mobility: Hams/L and T Spine/Lats
A: 3 Rounds
10 DB/KB Deadlift
10 DB/KB S2OH
10 DB/KB Front Rack Lunge
B: 8 min AMRAP
8 Axle Bar Deadlift 160/110
16 Lateral Bar Hop
8 HSPU
C: 8 min AMRAP
8 Alt. DB Snatch 70/50
16 Box Jump Over 24/20
“Wear Pink”
Mobility: Calves/Hams/L and T Spine/Lats
A: 10 min EMOM
Odd: 60 DU
Even: 15 Burpee
B: 10 min EMOM
Odd: 20 Wall Ball 20/14
Even: 10 Ring Dip
C: 10 min EMOM
ODD: 15 T2B
Even: 15/12 Cal Row
Hips/Front Rack
A: 4-4-3-3
Front Squat 70-80%
B: 10 min EMOM
2 Hang Squat Clean
C: For Time
10-9-8-7-6-5-4-3-2-1
Hang Clean 155/105
1-2-3-4-5-6-7-8-9-10
Front Squat 155/105
Mobility: Hips/Lats
A: 10 min Cap
400 m Run
5 Rounds
5 Strict Pull Up
10 Push Up
15 Air Squat
B: 10 min Cap
800 m run
3 Rounds
10 Pull Up
20 Push Up
30 Air Squat
C: 15 min AMRAP
1,600 m Run
AMRAP
5 Pull Up
10 Push Up
15 Air Squat