HOME WOD: 20 bent over row (bb/kB/db/backpack or anything) 30-45 sec wall sit 4 rds 20 Plank row (15/15) 30 hollow rocks 20 towel prone pull ups 3 rds Conditioning Every 90 sec perform until you can’t perform on the given time 20/15 push ups 20 sit ups 20 jumping air squats All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.

HOME WOD: For Time: 21-18-15-12-9-6-3 Toe Taps 2 Count Russian Twists Mountain Climbers Alternating V-Ups *Every minute, including 00:00, perform 5 Push-ups

HOME WOD: “Legs Gone Bad” Vol.6 Hope this is the last! 8 min amrap 2 jumping air squats 2 jumping lunges 4&4 Keep adding 2 reps and go as far as posible Core accessory 30 sec start side plank each side Into 20 hollow rocks 4 rds All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.

HOME WOD: EMOMx20 Perform 6 push ups 6 no push up burpee 6 lunges This will be tough but you can also have the option of skipping one minute rest and continue All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.

HOME WOD: EMOMx20 (5 rds) 1-Max plank hold 2-Max glute bridges 3-Max Russian twists 4-Max fire hydrant right 5-Max fire hydrants left These are not to perform super fast these are more controlled movements (recover from Murph and also keep abs and glutes engage) All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.

WISHING EVERYONE A SAFE MEMORIAL DAY "HOME MURPH" 1 MILE RUN 100 SIT UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN "MINIMUM EQUIPMENT MURPH" 1 MILE RUN 100 SDHP (KB/DB/BAR) 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN "MURPH" 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN

HOME WOD: E2MOM X 10 (5rds) 60 dubs/singles 12 burpees Then Accumulate 3 min of hollow hold Into 75 push ups Accumulate 3 min of hollow hold Into 100 air squats Accumulate 3 min of hollow hold Into 150 mountain climbers All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.

HOME WOD: 12 tempo barbell/pipe row @3231 12 tempo chair dips @31X1 4 rds 30-45 sec hollow hold 12 no push up burpees 4 rds Conditioning “Flight simulator punishment” 5-10-15....50....15-10-5 UB dubs or singles If fail perform 5 burpee then start that round All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.

HOME WOD: "Sally” push rest 3 min “Sally” squats Rest 3 min Tabata sit ups All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.

HOME WOD: “Legs gone bad” Vol. 5 1 min Max prisoner reverse lunges 1 min Max jumping air squats 180 turn 1 min Max jumping lunges 1 min Max wall sit hold 4 rds Core accessory 20-15-10-5-10-15-20 UB tuck sit ups Perform 30 dubs or 20 jumping jacks after each round All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.