Hip Flexors
Pedal Wheels

Str Sta + Metcon

Strength/Stamina
Death by Deadlift (205#)
15 Rounds + 11
131 total

Work Capacity
AMRAP 10:
40 meter (20 & back) Farmers Carry w/ 85# DBs
21 DUs
7 Burpees
5 Rounds

Metcon

Work Capacity
AMRAP 5:
30 Lateral BB Burpees
Max Snatches @ 75#
Rest 4 minutes

AMRAP 5:
20 Lateral BB Burpees
Max Snatches @ 95#
Rest 4 minutes

AMRAP 5:
10 Lateral BB Burpees
Max Snatches @ 115#

45, 32, 24

15p

Yoga

Metcon

Work Capacity
7 RFT:
7 KBS, 1.5 pood
21 DUs
20 Mountain Climbers (L+R=1)
8:17

Metcon - PK

Work Capacity
5 RFT:
10 Back Squats, 225#
10 DL, 275#
400 Meter Run
*Rest 2 minutes btwn rounds
3:26, 3:59, 5:21, 5:30, 5:45

Str/Sta + Metcon

Strength/Stamina
A.  Seated Power Cleans
2-sec pause below knee x 3 w/ full PC on last rep only
@ 89# - 111# - (133# x 3)

B.  3 Rounds of:
12 DL
9 HPC
6 PJ
*Rest 2 minutes btwn rounds
1:09 (UB) - 1:25 - 1:56

Work Capacity
3 RFT:
25 Thrusters, 95#
25 Pullups
*Rest 3 minutes btwn rounds
2:35, 3:45, 4:56

Metcon

Work Capacity
For Time and Rounds:
100 DUs
AMRAP 7: 10 KBS, 1.5 pood + 7 Slam Balls. 40#
100 DUs
Total time = 11:28
Rounds of amrap = 8R + 3

Cup vs Hurt

L 23-30
MoM

15p

15p

Hip Flexors
Pedal Wheels

Strength + Metcon

Baseline
Heidens
SL Lateral Jumps (mostly on R)

Strength
A.  Every 1:30 for 9:00 (7 sets)
3 Position Power Snatch (1 from HH + 1 from LH + 1 from Floor) @ 80% of last week's max for complex (126#)

B.  Every 2:00 for 12:00 (7 sets)
3 Position Power Clean (1 from HH + 1 from LH + 1 from Floor) + 1 Jerk @ 80% of last week's max for complex (155#)

Metcon
AMRAP 8 w/ 22# vest:
25 Double Unders
5 Burpee Box Jumps, 24"
1 Front Squat, 243#
4 Rounds + 25 + 2

Metcon

Work Capacity
EMOM 10:
Odd - 25 Air Squats
Even - 5 Clean and Jerks, 135#
EMOM 10:
Odd - 10 Lateral Burpees over BB
Even - 10 Walking Lunges (L+R=1)
*No rest between EMOMs 
Rx'd

Durability
Towel Neck

15p

15p

Yoga