Track

3 Rounds:
400 meter run <1:37 - 1 mile pace (6:28)
200 meter jog
300 meter run <1:37
100 meter sprint
300 meter run <1:37
100 meter sprint
Rest 3 minutes
*Minimize rest within the rounds

Metcon

Work Capacity
AMRAP 4:
3 Rounds of 12 DL, 9 HPC, 6 PJ @ 89#
then max cals on air dyne
45

Rest 4 minutes

AMRAP 4:
2 Rounds of 12 DL, 9 HPC, 6 PJ @ 133#
then max cals on air dyne
25

Rest 4 minutes

AMRAP 4:
1 Round of 12 DL, 9 HPC, 6 PJ @ 155#
then max cals on air dyne
49

Strength
Bench Press 3x10 @ 135#

Metcon

Work Capacity
AMRAP 10:
20 GHD Situps
5 Power Cleans, 205#
4 Rounds

Str/Sta - Posterior

Str / Sta
"Posterior"
30 DL, 155# - UB
Rest 3 minutes
20 DL, 225# - UB 
Rest 3 minutes
10 DL, 315# - 6-4
Rest 4 minutes
AMRAP DL, 365# - 7

Reverse Hypers 4x12 @ 180#

Str/Sta - Legs

Baseline
In Place Horizontal Sprints

Str / Sta
"Legs"
30 Back Squats, 135# - UB
Rest 3 minutes
20 Back Squats, 205# (BW) - UB
Rest 3 minutes
10 Back Squats, 275# - 2x5
Rest 4 minutes
AMRAP Back Squats, 315# - 3

Beep + PA Speed 8.3

W/U:
3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Push Up Start x 2

Beep Test
PR = L10 S6
L9 S8

Accel:
Accel 10 yards, sprint 10 yards x 3

Sprints:
100 yards x 1
LT = 13.96, 12.28, 11.78
11.28

Cool Down Progression 2

Metcon - sealfit

Work Capacity:
For Time:
1-10 Curtis P @ 95#
10-1 Man Maker @ 35# DBs
47:27

Oly

Baseline
Lunge switch jumps w/ small box
SL lateral hurdle hop to double leg landing to long jump
Long jump w/ x10# plates to long jump
Long jump to single leg landing
SL explosive box step-ups

Strength
A.  3 Position Power Snatch (high hang, below knee, floor) 5x1 @ 89# - 111# - 122# - 133# - 122#
B.  3 Position Power Clean (high hang, below knee, floor) 5x1 @ 133# - 144# - 166# - 177# - 166#
C.  Halting Snatch Pull (3 sec pause just off floor, below knee) 5x3 @ 133# - 144# - 166# - 177# - 166#
D.  Halting Clean Pull (3 sec pause just off floor, below knee) 155# - 177# - 199# - 210# - 199#

Metcon

For Time:
15 Deadlift, 315#
15 Burpees
30 DUs
10 Deadlift, 315#
10 Burpees
20 DUs
5 Deadlift, 315#
5 Burpees
10 DUs
8:15

Metcon

Work Capacity
21-15-9:
Front Squat @ 65% of 1RM (185#)
KBS, 1.5 pood
*Every 2 minutes that pass stop and perform 5 Burpees
12:46

15p

Strength

A.  EMOM 7:
1 Back Squat @ 80% of 1RM (290#)

B.  Press 3x5 @ 85% of 5RM (150#)

C.  SL eccentric hip extensions 3x8 ea

15p

PA Speed 8.2

W/U:
3 Rounds:
Deadbug Contralateral x 6 ea
Sprint Prep Sequence 1
Pushup Start x 2

Power Skip w/ jog return

Accel:
Accel for 10 yards, sprint for 30 yards x 3

400 meter sprint x 1
1:08

Cool Down Progression 1

Half Mile Of Hell

4 RFT:
2 32kg KB Farmer Walk - 40 yards down and back
1 28kg KB One Arm Farmer Walk w/ opposite arm out - 40 yards down (R) and back (L)
1 24kg KB OH One Arm Walk w/ opposite arm out - 40 yards down (R) and back (L)
*15 min cap
12:56

Metcon

Work Capacity
Death by 155# Power Clean and Burpee Pullup
5 Rounds + 6 + 4

15p

Metcon

Work Capacity
20 minute AMRAP:
1 Deadlift, 385#
10 KTE
15 Burpees
7 Rounds

15p

Strength

Banded Hip Flexors
Banded shoulder work

OH Yoke Walk 6 x 50' @ 195# yoke

BB Rows 4x10 @ 115#

Scrimmage vs arrows

3 trys