Durability

Hip Flexors x 200 each
Pedal Wheels x 200 each

7s Practice

Field - Beep

Beep Test
L10 S10
*Think I just wasn't use to this yet since haven't done it much compared to previous years, but other fitness tests are on the money or improved. 

Metcon

Work Capacity
For Time:
10-8-6-4-2 Thrusters, 135#
50-40-30-20-10 Double Unders
LT = 7:10
6:51

Durability
Back Extensions 4x12 w/ 35# plate

Field

A.  Beep Test
L10 S4
*So not sure why this is the only thing I'm low on - either had wrong distance in past,
legs not use to it yet (breathing wasn't that bad), or what

B.  Speed Ladder
C.  60 yard Pro Long Shuttle x 3
D.  12 step Backward Run into 10 yard Sprint x 10
E.  40 yard Parachute Sprints w/ build-up x 8
F.  Hill Sprints x 12 (~ 15 yards)

Field

20 x 50 meter sprints (sub 9 secs) then JOG 50 meters every 40 secs
Rest 4 minutes

10 x 50 meter sprints (sub 9 secs) then JOG 50 meters every 40 secs
Rest 5 minutes

4 Level Suicides (random distances) AFAP x 5 - Rest 1 minute between
*start on ground and hit it at each turn

Rx'd

Oly

Baseline
Plyo alternating low box (~ 2") switch jumps w/ DBs

Strength
A.  Snatch DL + Snatch High Pull + Power Snatch
1+1+1 x 2 for 4 sets @ 111# - 121# - 133# - 143#

B.  Power Clean + Clean Pull + DL
1+1+1 x 3 for 4 sets @ 133# - 155# - 166#  175#

C.  Alternating DB Bench 3x8 each @ 60# - 70# - 75#

Metcon

Work Capacity
21-18-15-12-9-6-3
155# Front Squat
GHD Situps
LT = 17:50 w/ Situps on lat pulldown machine and only to parallel
18:13

Durability
Pedal Wheels
Foot Drills

Field

A.  Death by 15 yards
L14 + 10

B.  Channel Shuffle and Backpedal/Run x 3 each
C.  4 Corner Cone Drill x 2 each way
D.  40 yard Ladder Sprint (5-5 15-15) x 3
E.  Z Pattern Run x 4

F.  Sprints
10 yards x 8 w/ vest (start on ground on odd sprints)
20 yards x 8 w/ vest (start on ground on odd sprints)
40 yards x 4 w/ vest (start on ground on odd sprints)
80 yards x 2 (no vest)

Metcon

Baseline
Balance Oval
Balance Oval + Passing
Banded Sprint Steps

Work Capacity
Tabata Alternating KB Swings (62#) and Burpees
144 Reps

Wendler Wk 3 - DL, FS

Baseline
In-Place Horizontal Sprints

Strength
A. Deadlift (90% = 415#)
309# x 5
353# x 3
397# x 1+
(4)

B.  Front Squat (90% = 256.5#)
190# x 5
220# x 3
245# x 1+ (4)

C1.  Controlled Reverse Hypers 3x15 @ 60#
C2.  DB Rows 3x10 each @ 80#
C3.  BB Good Mornings 3x10 @ 95#

Durability
Stability Ball Neck

Metcon - Omar

Work Capacity
For Time:
10 Thrusters, 95#
15 Lateral Burpees over BB
20 Thrusters, 95#
25 Lateral Burpees over BB
30 Thrusters, 95#
35 Lateral Burpees over BB
LT = 14:01
13:17

Wendler Wk 3 - Press, BS

Baseline
Forward/Reverse Sled Walk

Strength
A.  Strict Pullups 3x10 @ BW

B.  Press (90% = 175.5#)
130# x 5
150# x 3
167# x 1+ (6)

C.  Back Squat (90% = 328.5#)
245# x 5
280# x 3
315# x 1+ (5)

D.  8 x 50' Prowler Push (high handles) @ prowler + 230# - rest as needed

Field

14 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs
Rest 4 minutes
12 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 secs
Rest 6 minutes
10 x 100 meter sprints (sub 18 secs) - rest 1 minute between
Rx'd

Field

A.  Stairs - various
B.  5-10-5 Sprint Stop Sprints x 4
C.  3 Cone Drill x 4
D.  The Squirm x 4
E.  Peacock Agility x 4

F.  Sprints
10 yards x 8 (2 w/ vest, 2 from ground w/ vest, 4 normal)
20 yards x 8 (2 w/ vest, 2 from ground w/ vest, 4 normal)
40 yards x 8 w/ Parachute w/ 10 yard build-up
60 yards x 8 (4 from ground, 4 normal)
*Rest as needed

G.  Hip Flexors

Metcon

Baseline
Forward/Reverse Sled Walk @ Sled + 90#

Work Capacity
1 Power Clean and Jerk, 155#
1 Round of Cindy
2 Power Clean and Jerks, 155#
1 Round of Cindy
3 Power Clean and Jerks, 155#
1 Round of Cindy
...
10 Power Clean and Jerks, 155#
1 Round of Cindy
LT = 24:22
24:19

Meton - Annie

Work Capacity
50-40-30-20-10 rep rounds for time of:
Double Unders
Abmat Situps
LT = 7:59
7:47

Wendler Wk 2 - DL, FS

Baseline
Knee Band Walks

Strength
A.  Deadlift (90%= 415#)
290# x 3
335# x 3
375# x 3+ (8)
LT = 351 x 15, 375 x 6

B.  Front Squat (90% = 256.5#)
180# x 3
205# x 3
230# x 3+ (8)
LT = 225 x 8

C.  GH Raises 3x8 @ BW

Field

A.  Push-offs
B.  Power Skips w/ jog return

C. 
8 minutes of 100m sprints every 30 seconds (16 total)
Rest 4 minutes
4 minutes of 100m sprints every 30 seconds (8 total)
Rest 2 minutes
2 minutes of 100m sprints every 30 seconds (4 total)
Rx'd

D.  Pro Agility x 4

Field

A.  Push-offs
B.  Power Skip w/ jog return

C.
4 x Full Gassers - sub 45 secs w/ 60 sec rest between
- Rest 90 secs -
6 x 3/4 Gassers - sub 35 secs w/ 45 sec rest between
- Rest 90 secs -
8 x 1/2 Gassers - sub 25 secs w/ 30 sec rest between
- Rest 5 minutes -
3 x 300 yard Shuttles (60 yard intervals) - sub 60 sec w/ 2 minute rest between
Slowest: Full - 43 secs, 3/4 - 31 secs, 1/2 - 20 secs
300s: 56 secs, 58 secs, 58 secs

12.4 - Oly

Baseline
DB Box Jumps

Strength
A.  Power Snatch
ramp up as needed
3x1 @ 148# - 157# - 165#

B.  Power Clean and Jerk
ramp up as needed
1x1 @ 192#
2x1 @ 204# (no jerk attempt)

Durability
Back extension iso hold 3 x 1 minute @ BW