9 - Press, 9 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 135#
4x4 @ 150#

B.  Deadlift
2x10 @ 180# - 253#
1x5 @ 302#
1x6 @ 361#
1x4 @ 380#
1x2 @ 412#

C1.  Reverse Hypers 3x12 @ 180#
C2.  BB Rows 3x12 @ 113#

Durability
4-way Neck w/ ball

5.1 - BS/FS

Strength
A.  Back Squat
1x8 @ 204#
1x6 @ 236#
2x4 @ 268# - 283#

B.  Front Squat
1x5 @ 175#
1x4 @ 201#
2x3 @ 212# - 226#

C.  Hip Thrusts (controlled) 3x10 @ 175# - 195# - 215#

D.  GH Raises 3x10 @ BW

Metcon

Work Capacity
6 Rounds AFAP (1:30 rest between):
30 yard Prowler Push, 180#
8 Burpees
Rx'd

Durability
Balance Beam

Metcon

Work Capacity
12 Min AMRAP:
30 Double Unders
20 Push Press (75#)
10 Strict Pullups
4 Rounds + 18
First time doing DUs since surgery

8 - Press, 8 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 145#
1x4 @ 160#

B.  Deadlift
2x10 @ 180# - 253#
1x5 @ 302#
1x6 @ 351#
1x4 @ 380#
1x2 @ 402#

C.  Supine Ring Pullups 3x12 @ BW

Durability
Towel Neck

4.2 - BS/FS

Strength
A.  Back Squat
4x8 @ 204# - 221# - 236# - 253#

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

C.  Hip Thrusts (controlled) 3x12 @ 155#

D.  Single Leg Press (finish on toes) 3x12 Left, 5x12 Right @ 90#

Durability
Ankle band walks - foward, backward, sideways (1 set green, 2 sets blue)

Metcon

Work Capacity
3 RFT:
10 Curtis P (105#)
20 Burpees
14:08

Durability
3 sets:
Ab Wheel x 12
KTE x 12
KB RDLs x 10 each, 26#

Metcon

Work Capacity
4 RFT:
3 Rounds of Cindy
20 KB High Pulls, 62#
18:26

7 - Press, 7 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 140#
2x4 @ 150#

B.  Deadlift
2x10 @ 180# - 253#
1x5 # 302#
1x8 @ 321#
1x6 @ 341#
1x4 @ 371#

C1. Reverse Hypers 3x10 @ 180#
C2.  Offset Band Resisted BB Rows (blue) 3x15 @ 91#

4.1 - BS/FS

Strength
A.  Back Squat
2x8 @ 204# - 221#
2x6 @ 253# - 268#

B.  Front Squat
4x5 @ 175# - 187# - 201# - 212#

C.  Hip Thrusts (controlled) 3x12 @ 135#
D.  Full GH Raises (4 count down) 3x10 @ BW

Metcon

Work Capacity
6 Rounds AFAP (2 min rest between):
12 Ball Slams, 40#
50 ft Slosh Keg Carry, ~165# (not exactly sure)
50 ft Duck Walk, 200#
Rx'd

Metcon

Work Capacity
20 Minute AMRAP:
1 Shoulder to Overhead, 4 Burpees
2 Shoulder to Overhead, 4 Burpees
3 Shoulder to Overhead, 4 Burpees
Continue as far as possible
Use 155# on Shoulder to Overhead
9 Rounds (45 STO, 36 Burp)
Lacking power in right leg

6 - Press, 6 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 135#
3x4 @ 150#

B.  Deadlift
2x10 @ 180# - 253#
1x5 @ 302#
1x8 @ 312#
1x6 @ 341#
1x4 @ 361#

C.  DB Banded Bench Press (purple) 3x15 @ 35#

D.  Weighted Back Extensions 3x15 @ 25# plate

3.2 - BS/FS

Strength
A.  Back Squat
2x10 @ 190# - 204#
2x8 @ 221# - 236#

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

C1.  One leg box squat 3x8 each w/ 10# plates
C2.  DB Bulgarian split squat 3x10 each @ 20#

Metcon

Work Capacity
3 Rounds AFAP (1 minute rest between):
Battling Ropes - Double Smash x 25
Med Ball Cleans (20#) x 25
Pushups x 25
Banded Good Mornings (green) x 25
Mountain Climbers x 25 each
Rx'd

Metcon, 6 - PU

Strength
Strict Pullups (Day 6 - Final day of this block)
9-11-9-9-11+ (13)
*2 min rest minimum

Work Capacity
For Time:
Run 3 laps around building (~870 meters)
300 Single Unders
25 Burpees
Run 2 laps around building (~580 meters)
200 Single Unders
25 Burpees
Run 1 lap around building (~290 meters)
100 Single Unders
25 Burpees
23:39
First time running in a wod since surgery

Durability
Prowler Drag (prowler + 450#) x 50 ft

5 - Press, 5 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 133#
4x4 @ 145#

B.  Deadlift
2x10 @ 180# - 253#
1x8 @ 302#
1x6 @ 331#
1x4 @ 361#

C.  Hip Thrusts 3x10 @ 135#

Durability
3 sets:
Ab Wheel x 10
Reverse Crunch (4 count return) x 10

3.1 - BS/FS, 5 - PU

Strength
A.  Strict Pullups (Day 5)
8-11-8-8-10+ (12)
*2-3 min rest between

B.  Back Squat
2x8 @ 204# - 221#
2x6 @ 255# - 268#

C.  Front Squat
4x5 @ 150# - 175# - 187# - 201#

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