Strength

Baseline
Ankle/Knee Band Walks
Banded Knee In/Outs

Strength
A.  Supine Ring Pullups 3 x max (feet on floor) - 28 -22 - 18

B. Back Squat 5x5 @ 275# (75.5%)

C.  One Leg Box Squats 2 x 6 each w/ 10# plates

Metcon

Work Capacity
10 1-Minute Rounds:
3 Deadlifts, 315#
30 Single Unders
Max Rep Burpees
*Rest 2 minutes between each round
*Post number of Burpees completed each round
12, 13, 12, 12, 10, 11, 11, 11, 10, 11 (113 total)

Field

Hill Sprints w/ plank, Hill Bear Crawls w/ plank, Hill Backpedals w/ squat hold, Resisted Hill Sprints

Galveston 10s (sat)

Yoga

10s Practice

Yoga

Rugby Practice

Metcon

Work Capacity
For Time:
10 Rounds:
5 Pushups
5 Offset KB Rows (1 pood and 1.5 pood, switch hands)

5 Rounds:
10 GHD Situps
10 Back Extensions

2 Rounds
25 Med Ball Cleans, 20#
25 Box Jumps, 24" (step down)

*No rest between couplets

19:44

Strength/Stamina

Strength/Stamina
5 Rounds with rest as needed between rounds.  Each cluster is a single round.  Do not drop bar during the rounds.
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Full Squat Clean
1 Push Press
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Full Squat Clean
1 Push Jerk
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Full Squat Clean
1 Split Jerk
115# - 125# - 135# - 145# - 150# (f)
*Completed 9/12 reps at 150#, grip failed on last low hang squat clean

Touch

Metcon

Work Capacity
150 KBS, 1.5 pood
*7 Burpee penalty for every drop
8:28
4 drops (28 Burpees)

Texas Tens (sat)

Touch

Touch

Field

A.  Speed Ladder

B.  Beep Test
*First time w/ official distance and electronic recording!!!
*CAP at L9S2
Rx'd

Metcon

Work Capacity
4 RFT:
25 KBS, 1.5 pood
25 Pushups
9:09