Metcon

AMRAP 7:
10 Med Ball Cleans, 20#
20 Pushups
4R + 10 + 9

Yoga

Str/Sta

Bear Complex:
3 reps EMOM 5 @ 115#
2 reps EMOM 5 @ 135#
1 rep EMOM 5 @ 155#
Rx'd

Str/Sta + Metcon

Max 225# Hip Thrusts in 5 minutes
77

AMRAP 15 w/ 13.2# vest:
250 meter Row
10 Burpees over rower
5R + 250m + 1

Machine resisted hip abduction / adduction

Leg Board

Yoga

Metcon

For Time:
42 GHD Situps
21 Squat Clean Thrusters, 115#
30 GHD Situps
15 Squat Clean Thrusters, 115#
18 GHD Situps
9 Squat Clean Thrusters, 115#
16:43

Metcon

For Time:
50 KBS, 1.5 pood
Run 400 meters
21 Burpees
Run 800 meters
21 Burpees
Run 400 meters
50 KBS, 1.5 pood
16:22

Metcon

For Time:
50 Burpees
100 cals on Air Dyne
Every minute that passes do 1 C&J @ 155#
8:45

Str

Behind the neck Jerk
165# - 185# - 205# - 225# - 240# - 255# (f)

Yoga

Strength - Metcon

Strength
A1.  Step-Ups
2x8 ea w/ 2 35# KBs suitcase
1x8 ea w/ 1 26# KB overhead (4/4)
A2.  Reverse Hypers 3x10 @ 180#

Work Capacity
3 RFT:
1 Round of DT @ 155#
3 Rounds of Cindy
21:39

Field - Miller Test + 100s

Miller Test
LT = 49, PR = 51
51

EMOM 6:
100 yard sprint barefoot
16 secs or less

Metcon

5 Rounds for reps:
1 Min GHD Situps
1 Min Burpees
1 Min Slam Balls, 40#
1 Min Rest
60, 45, 40, 41, 39

Metcon - Jackie

Work Capacity
For Time:
1000 meter Row
50 Thrusters, 45# BB
30 Pullups
10:37

Durability
Russian Twists on bench w/ 45# plate 4x15 ea

Metcon - 1775

AMRAP 60:
17 Power Cleans, 135#
75 Air Squat
(unload barbell)
200 meter 45# BB carry
200 meter 45# plate carry
200 meter 45# plate carry
(load barbell)
4R + 17 + 36

Metcon

Every 10 minutes for 30 minutes (3 sets) w/ 13.2# vest:
40 Wall Ball, 10', 14#
20 Burpee Pullups
10 KBS, 2 pood
*Rest remaining time in the 10 min intervals
5:24, 5:55, 6:31