4 rounds:
8-10 One arm DB press
30s. plank
8-10 One arm DB row
10 V-up/ tuck crunch
-rest 1-2 min between rounds-

400m run
40 box jump
400m run
40 push up
400m run
40 air squat
400m run
40 sit up
400m run
40 burpee
400m run

Friday

”31 Heroes”
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

One partner working inside. Continuous 400 Meter Run with Wreck Bag (70/50). Switch upon return from run.

Happy Memorial Day
Warm up(5)
3rds
10 single leg deadlift
10 jax
10 mclimbers

Mobility(4)
1:00 samson stretch

Workout(10)
c/o Alchemy 365
A10:
15 Lunges
15 Air Squats
15 Bicycles
12 Push-Ups
12 Squat Jumps

Rest 20 seconds after each round-repeat this cycle for ten minutes.

Finisher
30 w-raise
60 knee tap crunch
1:00 min pigeon pose

3rds
20 strict ttb
15 back extension

Saturday

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

1. Odd-Object Sprint
   For Time:
   600 Meter Run
   400 Meter Wreck Bag Carry (50/35)
   200 Meter Kettlebell Farmers Carry (53’s/35’s)
   400 Meter Wreck Bag Carry (50/35)
   600 Meter Run

2. Aerobic Capacity
   5-4-3-2-1:
   Minutes on the Assault Bike
   Rest Half the Time Between Sets