Memorial Day Murph! Monday May 30th!

Metcon

Tabata: Row for Calories 

Rest 1 minute between Tabatas 

Tabata: Kettlebell Swings 

Rest 1 minute between Tabatas 

Tabata: Dumbbell Push Press 

Rest 1 minute between Tabatas 

Tabata: Medball Boat Holds

Every minute on the minute for 24 minutes (6 rounds), complete: 

Station 1 – Box Jump Overs  

Station 2 – Alternating Dumbbell Snatch 

Station 3 – Russian Twists 

Station 4 – Rest 

Nukes

8 minutes to complete:

1-mile run

315-lb. deadlifts, max reps

Then, 10 minutes to complete:

1-mile run

225-lb. power cleans, max reps

Then, 12 minutes to complete:

1-mile run

135-lb. overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise to comments.