METCON TEAMS OF 2-40 MIN AMRAP 1 WORKING AT A TIME 50 SHOULDER TO OVERHEAD 115/75 100 DOUBLE UNDERS 50 POWER CLEANS 100 DOUBLE UNDERS 50 DEADLIFTS 100 DOUBLE UNDERS

STRENGTH Work to a 3 Rep max for the day. METCON 8 MIN LADDER 5-10-15-20… BIKE CALORIES 10-20-30-40….. SIT UPS …anyone else? No. Just me? 😐

Two heats: 0730 & 0830 (Gym will be open by 0700.) Potluck to follow! Feel free to invite your friends! ALL ARE WELCOME! 🇺🇸 MURPH 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile run 20/14# vest (All forms of scaling permitted. Complete this Hero WOD with integrity of movement, no complaining, to the best of your ability!) Read more about the history of “Murph” and the hero it is named after. https://btwb.blog/2021/05/26/memorial-day-murph-who-what-why/amp/

Take the time to work on your mobility or practice a skill. Set aside time to do focused work on recovery. Hydrate and fuel yourself well! Get good rest! 💕

METCON 45 MIN PARTNER AMRAP/ YOU GO I GO 100M RUN 3 POWER CLEANS 185/125 3 FRONT SQUATS 3 S2OH

METCON 10 MIN AMRAP 30 DOUBLE UNDERS 15 POWER SNATCHES 75/55

OLYMPIC LIFTS/ACCESSORIES EOMOM X8 1 SNATCH PULL 1 POWER SNATCH 1 HANG SNATCH 1 OVERHEAD SQUAT METCON 5 MIN AMRAP TOES TO BAR STARTING WITH 15 AIR SQUATS EMOM

METCON 5 RDS FOR TIME /30 MIN CAP 9 KB SWINGS 70/53 6 BURPEES BOX JUMP OVERS 24/20 18/15 CAL ROW 6 BURPEE BOX JUMP OVERS 9 KB SWINGS 2 MIN REST

METCON 18 MIN BENCH PRESS LADDER 1-2-3-4-5-ETC @ 185/125 5 DEADLIFTS AFTER EACH SET @ 265/185 Hope your day and this WOD is meaning “1.” 😃

METCON 6-12-18-24-30-36-42 BIKE FOR CALS 200M RUN AFTER EACH SET