Strength

A.  Front Rack Bulgarian Split Squats 3x8 ea @ 115#

B.  GH Raises 3x10 w/ 22# vest

Metcon/Stamina

4 RFT:
100 meter 135# BB OH Carry
10 Burpees
21:17

Strength

A.  BB Hip Thrusts
2x10 @ 315#, 2x8 @ 405#, 2x4 @ 495#, 1x30 @ 225#

B1.  One Leg Box Squat 3x6ea w/ 10# plates
B2.  Ab Wheel 3x10

Metcon

6 Rounds AFAP:
5 Front Squat, 185#
50' Prowler Push (high) @ 230#
50' Keg Carry @ #2 keg

Metcon

AMRAP 20:
1 Curtis P, 95#
2 Burpees
3 KBS, 1.5 pood
2 Curtis P, 95#
4 Burpees
6 KBS, 1.5 pood
3, 6, 9; 4, 8, 12; etc...
Completed Round of 6, 12, 18 + 7 + 5

Metcon

Work Capacity
AMRAP 20:
1 Deadlift, 365#
10 KTE
15 Burpees
8R + 1 + 4

Durability
Chaos Pushup 3x8
Banded sprint steps - quick steps

Metcon

3 RFT:
75 DUs
100' (50' and back) Prowler push (high) @ 290#
20 Thrusters @ 45# BB
16:35

Cup vs Lonestar

L

15p (Thurs Jan 12)

15p

Metcon

Work Capacity
AMRAP 9 (not all out, steady pace w/ good form):
9 DL, 225#
9 Pullups
9 KTE
3R + 5

Durability
Rear Neck 3×15 @ 72#

Strength

Baseline
Death March

Strength
A.  Snatch lift off w/ 3 sec hold just off floor, then 3 sec hold at knee, then into hang power snatch
6 sets @ 94# - 104# - 116# - 133# - 133# - 133#

B.  Back Squat
3x5 @ 145# - 185# - 225#
1x3 @ 255#
6x2 @ 290#

C1.  Step-ups 4x6 ea
1 - Suitcase, 2 1.5 pood KBs
2 - Front Rack, 2 1.5 pood KBs
3 - OH , 2 1 pood KBs
4 - 1 OH + 1 Suitcase, 1 pood KBs
C2.  Unsupported dead stop DB Row 4x6 ea @ 60# - 60# - 65# - 65#

D1.  Reverse Hyper 4x12 @ 180#
D2.  Victory Raise 3x8 w/ 20# DBs

Sta/Str

SL stand w/ stability ball w/ partner perturbation

Max DUs in one set - 86

GH Raises 4x8 w/ 22# vest

15p

Str/Aux

A1.  Back Extensions 4x15 w/ 45# plate
A2.  Tip Toe Wall Sit 4 x 1 minute w/ 45# plate

B1.  SL hip extensions 3x8 ea (slow eccentric on set 2)
B2.  Nordics 3 sets x 3 eccentric, 3 controlled return