1.2 - Oly

Strength
A.
3 Position Clean (Floor, Below Knee, High Hang) (each pos is a rep)
2x3 @ 143#
4x3 @ 153#

B.
Rack Jerks
2x3 @ 133#
3x3 @ 140#

C.
Clean Pulls (from floor, w/o the rack finish)
2x5 @ 184#
3x5 @ 194#

Durability
Single Leg Press on toes 3x12 Left, 5x12 Right @ 90#
Box Jumps

Metcon

Work Capacity
8 Minute AMRAP:
5 Deadlifts, 315#
25 Double Unders
5 Rounds + 3

Durability
Leg Board

Metcon

Work Capacity
3 RFT with 20# vest:
400 meter Run
15 Burpees
15 KBS, 53#
12:25

12 - Press, Deficit DLs

Strength
A.  Press
1x8 @ 121#
1x4 @ 150#
1x4 @ 165#
2x1 @ 172# - 177#

B.  Deficit Deadlifts @ ~ 3 inches
10x2 @ 287# (70%)
5x2 @ 302# (75%)

D1.  Controlled Reverse Hypers 3x12 @ 45#
D2.  DB RDLs 3x10 each @ 30#
D3.  DB Rows 3x10 each @ 80#

Durability
Towel Neck

6.2 - BS/FS

Strength
A.  Back Squat
4x4 @ 236# - 253# - 253# - 253#

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

C.  Eccentric Skater Squats 3x8 each w/ 10# plates

D.  Walking Lunges w/ one DB held overhead 2x20 each arm @ 25#

E.  GH Raises 3x12 @ BW

1.1 - Oly

Baseline
Banded KBS
Knee Jumps

Strength
A.
OHS
1x3 @ 96#
Snatch Balance
1x3 @ 96#
OHS
1x3 @ 102#
Snatch Balance
2x3 @ 102#

B.
PS + HSS + Snatch (each position is a rep)
2x3 @ 102#
3x3 @ 109#

C.
Clean Shrugs (off box - from high hang to up & down shrug)
5x5 @ 248#

Run 5K

Work Capacity
5K for time:
24:19

Metcon

Work Capacity
3 RFT:
50 foot Burpee Broad Jump
20 KBS, 62#
15 Pullups
10 Thrusters, 135#
14:34

11 - Press, 10 (partial) - DL + Banded DLs

Baseline
Single Leg Glute Bridges 3x12 each @ BW

Strength
A.  Press
1x8 @ 121#
1x4 @ 145#
2x4 @ 160#

B.  Deadlift
2x10 @ 180# - 253#
1x5 @ 302#
1x1 @ 340#
1x5 @ 371#
1x1 @ 402#

C.  Speed Deadlifts w/ Bands - 135# w/ Black Mini Bands
3 Rounds of 10x2 @ 2 loops - 3 loops - 4 loops
*Rest 15 sec between the sets of 2, Rest 2 min between the 3 rounds

Durability
Single Leg Press (finish on toes) 3x12 Left, 5x12 Right @ 90#
Weighted Back Extensions  3x15 @ 25# plate

6.1 - BS/FS

Baseline
Ankle Band Walks (foward, backward, sideways)

Strength
A.  Back Squat
2x6 @ 221# - 253#
1x3 @ 283#
1x2 @ 302#

B.  Front Squat
1x5 @ 162#
3x4 @ 187# - 201# - 201#

C.  DB Step-Ups 3x10 each @ 30# - 35# - 35#

D.  100 foot Prowler Push (high handles)
2 @ 90#
2 @ 180#
2 @ 270#

Metcon - 9 on 7

Work Capacity
5 RFT:
9 Rack Thrusters, 135#
20 yard Bear Crawl (10 yards & back)
7 Ball Slams, 40#
9:54

Metcon

Work Capacity
8 RFT:
75 foot Farmers Carry, Handles + 90#
9 Burpees
9:52

10 - Press, 10 - DL

Strength
A.  Press
1x8 @ 121#
1x4 @ 140#
3x4 @ 155#

B.  Deadlift
2x10 @ 180# - 253#
1x5 @ 302#
1x1 @ 340#
1x5 @ 371#
1x3 @ 402# (1 rep)
1x1 @ 421# (no attempt)
Some days the hammer, some days the nail

C1.  BW Dips 3 sets @ 20 reps - 15 reps - 10 reps
C2.  Farmer's Handle Rows 3x10 each @ Handle + 40#

D.  Controlled Reverse Hypers 3x10 @ 40#

Durability
4-way neck w/ ball

5.2 - BS/FS

Strength
A.  Back Squat
4x6 @ 204# - 236# - 253# - 253#

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

C.  One Leg Box Squat 3x8 each @ 10# plates

D.  Hip Thrusts (controlled) 3x15 @ 155#

Jog 3 miles (Fri Nov 9)

Metcon

Work Capacity
12 Minute AMRAP:
15 KB Swings, 62#
7 Burpee Pullups
7 Rounds

Stamina
8 Sets:
25 yard Sled Drag @ Sled + 180# - 180# - 225# - 225# - 225# - 225# - 180# - 180#

Durability
Single Leg Press 3x12 Left, 5x12 Right @ 90#

Metcon

Work Capacity
5 Rounds for total working time:
Run 1 lap around building (~290 meters)
10 Squat Clean Thrusters, 95#
15 Burpees
*Rest 3 minutes between rounds
Total time = 29:39
Working time = 3:03, 3:03, 3:17, 3:59, 4:17 = 17:39