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Strength: Split Jerk5X3 @ 70-75% Conditioning: AMRAP X 810 DB Push Press (50/35)12 Burpees

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Strength: EMOM X 10Minute 1: 3-6 Unbroken Ring/Bar Muscle UpsMinute 2: 50 Double Unders Conditioning: 3 RFT100 Double Unders10 C2B25 Sit-Ups 15 MIN CAP

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Strength: Snatch5×2 @ 80-85% of 1RM Conditioning: AMRAP X 1220 Plate G2OH (45/25)20 Plate Overhead Lunges20 Box Jumps (24/20)

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EMOM X 30Minute 1: :50 RowMinute 2: 50 Bike or Shuttle SprintsMinute 3: Walking Rest

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Happy Memorial Day

At The Tomb of the Unknown Soldier, where The Old Guard has been standing watch 24/7 since 1937. Every day is Memorial Day.

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‘Murph’ For Time Run 1 Mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 Mile Start and finish with a mile run. Partition pull-ups, push-ups and squats as desired. If you have a 20lb vest, wear it.

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W/a Partner 3 Rounds for time 400m Farmers Carry, 53/35 60 American KB Swings 60 Sumo Deadift High Pulls

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Is ‘Murph’ hard? That depends. Muneer grew up in Baghdad, Iraq. He was born in between two major wars. When he was 14, he went on a what was supposed to be weekend getaway with his family and never returned home. His parents made this

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Strength 1 and 1/4 Front Squats 1-1-1-1-1 Conditioning 10 Min AMRAP 40 Wall Balls, 20/14 15 Burpee Box Jump Overs, 24/20

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Strength Snatch 3-3-3-3-3 @ 75-80% of 1RM Conditioning 12 Min AMRAP 48 Double Unders 24 Alt. DB Snatches, 50/35 12 Strict Pull-ups

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