Metcon (AMRAP - Rounds and Reps) 15 Min AMRAP 30 Thrusters #75/55 30 KB Swings #53/35 30 Wall Balls #20/14 30 Burpees 30 Back Extensions (Mod: Superman Hollow Raises) 30 Cal Row

Metcon (Time) 10 Snatches #95/65 10 T2B 30 Double Unders 8 Snatches #115/75 10 T2B 30 Double Under 6 Snatches #135/95 10 T2B 30 Double Under 4 Snatches #155/105 10 T2B 30 Double Under 2 Snatches #185/125

Metcon (Time) Complete for time 10 - 15 - 25 - 15 - 10 Deadlifts 225/155 Box Jumps 30/24

Memorial Day! ONLY 8AM & 9:30AM CLASSES! BACK TO REGULAR SCHEDULE ON TUESDAY Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

3 minute AMRAP 10 Sumodeadlift High Pull #55/75 10 Front Rack Lunges #55/75 3 minute AMRAP 15/12 Calorie Row 15 Pull Ups 3 minute AMRAP 10 DB Snatch 35/50 10 Hand Release Push Ups *No rest between AMRAPs REST AS NEEDED BEFORE STARTING STARTING THE TABATA Tabata Air Dyne! 8x, 20 seconds on, 10 seconds off - Max Effort

Cal Assault Bike! 5 Min REST 7 Min AMRAP Ladder Style 2/2..4/4..6/6..etc. Clusters (Squat Clean Thruster) #95/65 Bar Facing Burpees

Strength Power Clean (Score only completed (TNG) Set of 5,3,or 1) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

Metcon (Time) 100 Double Unders 50 Box Jumps 20" 100 Double Unders 50 KB Swings #53/35 100 Double Unders 50 Push Press #75/55 100 Double Unders 50 Wall Balls #20/14 100 Double Unders

Strength Hang Snatch (1-1-1-1-1 Work Up to a Heavy set) Metcon Metcon (Time) 3 Rounds For Time 15 Over Head Squats #115/75 15 T2B 400m Run

8 Min AMRAP Calories Assault Bike 30/25 15 DB Thrusters 50/35 Rest 2 Minutes 8 Min AMRAP 20 Wall Balls 20/14 10 KB Front Rack Lunges 53/35