Metcon

Work Capacity
For time:
20-15-10-5:
Burpees
GHD Situps
Squat Jumps w/ 40# bulgarian bag
*100 Single Unders after each round
14:15

Metcon, 4 - PU

Strength
Strict Pullups (Day 4)
7-10-7-7-10+ (13)
*2-3 min rest between

Work Capacity
5 RFT:
20 Burpees
20 KB Swings, 1.5 pood
12:17

4 - Press, 4 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 140#
1x4 @ 150#

B.  Deadlift
3x10 @ 180# - 243# - 273#
1x8 @ 302#
1x6 @ 321#

C1.  Reverse Hypers 3x10 @ 180#
C2.  DB Rows 3x10 each @ 75#

Durability
Side Planks (on forearm) 3 x 1 minute each side

2.2 - BS/FS, 3 - PU

Strength
A.  Strict Pullups (Day 3)
7-10-6-6-9+ (11)
*2-3 min rest

B.  Back Squat
1x10 @ 190#
3x8 @ 221# - 236# - 255#

C.  Front Squat
4x5 @ 150# - 163# - 175# - 175#

Durability
Full GH Raises (4 count down) 3x8 @ 10# plate

Stamina

Work Capacity
5 Sets:
Farmers Walk 40 meters (20 & back) @ Handles + 90# each
Sled Drag 40 meters (20 & back) @ Sled + 135#
Rest ~ 1:30 between sets
Rx'd

Metcon, 2 - PU

Strength
Strict Pullups (Day 2)
6-9-6-6-9+ (12)
*2-3 min rest

Work Capacity
8 Min AMRAP:
5 Ball Slams, 40#
10 Pushups
5 Back Squats, 185#
5 Rounds + 5 + 10 + 2

3 - Press, 3 - DL

Strength
A.. Press
1x8 @ 121#
1x4 @ 135#
2x4 @ 150#

B.  Deadlift
3x10 @ 180# - 221# - 263#
1x8 @ 292#
1x6 @ 321#

C1.  Good Mornings 3x10 @ 89#
C2.  Hip Thrusts 3x20 @ BW (controlled)

Durability
3 Sets:
Front Plank w/ 25 kilo plate x 1 min
6 Inches x 1 min
Lower from inverted hang x 4

2.1 - BS/FS, 1 - PU

Strength
A.  Strict Pullups (12-15 category) - Day 1
6-8-6-6-8+ (12)
*2-3 min rest between

B.  Back Squat
1x10 @ 190#
1x8 @ 204#
3x6 @ 221# - 236# - 254#

C. Front Squat
4x5 @ 150# - 175# - 188# - 188#

D1.  BB Lunges onto step 3x8 each @ 95#
D2.  DB Step-Ups 3x8 each @ 25# - 30# - 30#

Durability
Seated Knee Outs w/ band

Metcon - Fran

Work Capacity
21-15-9:
95# Thrusters
Pullups
5:48

Durability
GHD Situps 3x15
DB RDLs 3x8 each @ 20#

Metcon

Work Capacity
15 Min AMRAP:
100 foot Bear Crawl (50 & back)
50 foot Yoke walk, Yoke + 180#
15 KB Swings, 62#
7 Rounds + ~75 foot bear crawl

2 - Press, 2 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 133#
3x4 @ 145#

B.  Deadlift
1x10 @ 180#
1x10 @ 221#
1x10 @ 263#
1x8 @ 283#
1x6 @ 312#

C1.  Hip Thrusts (controlled movement) 3x20 @ BW
C2.  Reverse Hyper 3x10 @ 180#

Durability
DB front/side raise 2x8 each @ 20#
Shoulder IR/ER w/ band
Towel Neck

1.2 - BS/FS

Strength
A.  1 x Max Strict Pullups - 15

B.  Back Squat
1x10 @ 190#
3x8 @ 206# - 221# - 236#

C.  Front Squat
4x5 @ 150# - 162# - 175# - 175#

Durability
Balance Oval
Full GH Raises (4 count down) 3x8 @ 10# - 10# - BW

Metcon

Work Capacity
4 RFT:
Swim 160 feet (down & back twice - 40 foot lengths)
15 Pushups
25 Air Squats
15:22

Metcon

Work Capacity
For Time:
10 KB Swings + 1 Burpee
10 KB Swings + 2 Burpees
.....
10 KB Swings + 10 Burpees
*Use 62# KB
9:39

Durability
Leg Board

1 - Press, 1 - DL

Strength
A.  Weighted Strict Pullups 3x6 @ 1L chain

B.  Press
1x8 @ 120#
1x4 @ 130#
4x4 @ 140#

C.  Deadlift
1x10 @ 180#
1x10 @ 221#
1x10 @ 253#
1x8 @ 280#
1x6 @ 299#

D1.  Reverse Hypers 3x10 @ 180#
D2.  Row Machine 3x12 @ 50#

1.1 - BS/FS

Strength
A.  Back Squat
1x10 @ 190#
1x8 @ 220#
1x6 @ 235#
1x4 @ 250#

B.  Front Squat
1x5 @ 150#
3x5 @ 175#

C.  Full GH Raises (4 count down) 3x8 @ 10# plate