Saturday, May 19

:30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Faster Row Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats

Mic Drop Team (Time)

Teams of 3: For Time (30 Minute Cap): 60/40 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55) 60/40 Calorie Row, 60 Power Snatches, 60 Thrusters (95/65) 60/40 Calorie Row, 45 Power Snatches, 45 Thrusters (115/80) 60/40 Calorie Row, 30 Power Snatches, 30 Thrusters (135/95) 60/40 Calorie Row, 15 Power Snatches, 15 Thrusters (155/105)

Mic Drop Individual (Time)

Individually: For Time (30 Minute Cap): 21/15 Calorie Row, 21 Power Snatches, 21 Thrusters (75/55) 21/15 Calorie Row, 18 Power Snatches, 18 Thrusters (95/65) 21/15 Calorie Row, 15 Power Snatches, 15 Thrusters (115/80) 21/15 Calorie Row, 12 Power Snatches, 12 Thrusters (135/95) 21/15 Calorie Row, 9 Power Snatches, 9 Thrusters (155/105)

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