Mwod Downregulation 3 & 4

Metcon - DB DT

5 RFT w/ 50# DBs:
12 DL
9 HPC
6 PJ
7:01

Yoga

Metcon

Handstand Holds 3x30 sec
Heel elevated (Peterson) Step-ups 3x10 ea + extra on right

Work Capacity
6 Rounds AFAP:
15 KBS, 2 pood
Air Dyne 30 sec all out

45 degree hold off GHD w/ 25# plate 3x30 sec

Mwod Downregulation 1 & 2

Front Squat ed3

Front Squat
2x10 @ bar - 115#
2x5 @ 155# - 190#
2x3 @ 215# - 235#
245# x 3
265# x 1
280# x 1

Stamina

4 Rounds:
5 Bench Press, 205#
Max Pushups
Rest 1 minute
5 Strict Ring Pullups
Max Strict Pullups
Rest 2 minutes
Pushups = 25, 20, 15, 13
Pullups = 3, 2, 2, 1

Air Dyne 30 sec all out, 30 sec rest x 10

Metcon

Rear Neck 3x15 @ 50# - 60# - 70#
Side Neck 3x15 ea @ 25# - 35# - 45#

3 RFT:
60 DUs
30 Wall Balls, 20#, 10'
15 Deadlifts, 245#
13:26

Back Squat ed3

SL Banded Hip Thrusts

Strict Weighted Pullups
4 x 5 sec hold at top into 3 reps @ 1L chain

Back Squat
2x10 @ bar - 135#
2x5 @ 185# - 225#
2x3 @  275# - 290#
315# x 3
335# x 1
350# x 1

5 Rounds AFAP w/ 30 sec rest btwn:
10 BB Rows, 135#
20 Back Extensions
30 DUs

Front Squat ed2

Front Squat

2x10 @ bar - 115#
2x5 @ 155# - 190#

2x3 @ 210# - 230#

245# x 3

260# x 2

275# x 1

SL KB swap (eyes open/closed)
SL stand w/ stability ball w/ partner perturbation

Heavy Density Press

Strength
Press 5-4-3-2-1 @ 70@ of 1RM (135#)
5 reps, rest 15 sec
4 reps, rest 15 sec
3 reps, rest 15 sec
2 reps, rest 15 sec
1 rep
x 2 cycles
*Rest 5 min btwn

Back Squat ed2 + 300FY

Baseline
Lateral band resisted ab wheel (knees) 2x12 each way

Strength
Back Squat
2x10 @ bar - 135#
2x5 @ 185# - 225#
2x3 @ 255# - 285#
315# x 3
330# x 2
345# x 1

Work Capacity
300FY
Max calories on Air Dyne in 10 minutes
330 cals

Metcon

Strength
Strict Pullups 6-8-6-6-8min (10)

Work Capacity
5 Rounds AFAP:
Air Dyne 1 minute all out
500 ft Farmers Carry, 40# DBs
100 ft OH Carry RT, 40# DB
100 ft OH Carry LT, 40# DB

Metcon

Work Capacity
6 RFT:
One Arm KB Power Snatch, 5 reps RT, 1.5 pood
One Arm KB Thrusters, 5 reps RT, 1.5 pood
Ball Slams, 10 reps, 40#
One Arm KB Power Snatch, 5 reps LT, 1.5 pood
One Arm KB Thrusters, 5 reps LT, 1.5 pood
14:38

Front Squat ed1

A.  Front Squat
2x10 @ bar - 95#
2x5 @ 135# - 185#
2x3 @ 205# - 225#
240# x 3
255# x 2
270# x 1

Back Squat ed1

A.  Back Squat
2x10 @ bar - 95#
2x5 @ 135# - 185#
2x3 @ 225# - 275#
305# x 3
315# x 2
335# x 1

B.  BB Bulgarian Split Squats 3x6 each @ 115#
*Right hip flexor a bit sore still

C. BB Calf Raises 3x15 @ 135#

Stamina

A.  Forward/Reverse Sled Walk

B. EMOM 12:
1 - Sledgehammer strikes, 16#, 10 each side
2 - KTE, 12
3 - DB Snatch, 60#, 8 each side

Stamina

BB Complex:
6 DL + 6 Row + 6 HPC + 6 FS + 6 PP + 6 BS + 6 pushups
@ 75# - 85# - 95# - 105# - 115#

Yoga

Heavy Density DL

Baseline
Banded KBS
Single Leg RDLs w/ KB

Strength
Deadlift 5-4-3-2-1 @ 70@ of 1RM (320#)
5 reps, rest 15 sec
4 reps, rest 15 sec
3 reps, rest 15 sec
2 reps, rest 15 sec
1 rep
x 2 cycles
*Rest 5 min btwn

Durability
GH Raises 3x8 @ BW

Metcon

Work Capacity
AMRAP 15:
55 DUs
10 Pullups
8 Hang Clean Pulls, 155#
5 Rounds + 19
*Left elbow sore

Metcon

Baseline
Ankle band walks
Dead bugs

Work Capacity
AMRAP 10:
50 DUs
10 Back Squat, 135#
5 Rounds + 31