Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

150 m run

150 m row

10 burpees

5 strict PU’s

Workout Warmup:

7 min EMOM

2 Snatch on each min. Add weight as you can safely (squat snatch if you can)

Workout and Endurance:

Time to start getting ready for Memorial Day (Murph)

Cindy

20 min AMRAP

5 pullups

10 push ups

15 air squats

Lift:

From a rack, 5x3 Over Head Squats, start at 75% and go for a heavy triple.

Skill:

Pick two goats to work on for 10 min.