Str + Metcon

Heidens

A.  EMOM 5:  Clean Pull + Hang Power Clean + Power Clean @ 165#

B.
AMRAP 7:
1 Power Clean @ 155#
2 Burpee Pullups
2 Power Clean @ 155#
4 Burpee Pulliups
3 Power Clean @ 155#
6 Burpee Pullups
etc...
Round of 5/10 + 3

Metcon

FT:
10 DB Thrusters, 45#
20 KBS, 1.5 pood
8 DB Thrusters, 45#
20 KB SDLHP, 1.5 pood
6 DB Thrusters, 45#
20 KBS, 1.5 pood
4 DB Thrusters, 45#
20 KB SDLHP, 1.5 pood
2 DB Thrusters, 45#
20 KBS, 1.5 pood
CAP = 11 min
8:56

Metcon

5 RFT:
5 DL, 275#
10 Burpees
LT = 4:55, PR = 4:21
3:46

Metcon

4 RFT:
100' Prowler Push (50' x 2), high, 180#
50 Double Unders
5 Slam Ball Cleans over shoulder, 100#
10:40

Touch

Hatch 8.1

A.  Back Squat 4x5 @ 240# - 255# - 275# - 290#
B.  Front Squat 4x5 @ 175# - 190# - 190# - 190#

Metcon

FT:
25 Pushups
3 Slam Ball Cleans over shoulder, 100#
25 Pushups
6 Slam Ball Cleans over shoulder, 100#
25 Pushups
9 Slam Ball Cleans over shoulder, 100#
25 Pushups
12 Slam Ball Cleans over shoulder, 100#
12:49

Yoga

Metcon - Bear Ladder

Complete 1 bear cycle, then 2, then 3, up to 10 cycles.  Must drop bar between cycles.  Rest as needed between cycles.  Can rest anywhere except the ground during the cycles.  Must finish within 20 minutes. 95#
LT = 19:25
19:17

Metcon

100 DB Power Snatches, 45# DB
*Alt arm every 10 reps
3:41

Hatch 7.2

A.  Back Squat 4x4 @ 255# - 275# - 290# - 310#
B.  Front Squat 4x5 @ 175# - 190# - 205# - 205#

Metcon

EMOM 24:

1 - 20 yards of Burpee Broad Jumps

2 - 3 Slam Ball Cleans over shoulder, 100#

3 - 5 DB Thrusters, 45# DBs
Rx'd

Metcon

FT:
Run 800 meters w/ 22# vest
Then, 14 rounds of:
4 Strict Pullups
3 Box Jumps, 24"
2 Power Cleans, 185#
Then, Run 800 meters w/ 22# vest
33:02

Metcon

AMRAP 20:
30 cal Row
10 Burpees
5 Slam Ball Cleans over shoulder, 100#
4R + 5

Metcon

100 Back Extensions
*For every break/rest do 15 KBS, 1.5 pood
3:07 w/ 1 break (60-40)

Metcon

FT:
100# Slam Ball Cleans over shoulder x 30
3:39

4th of July

FT:
241 DUs
56 Burpees
34 Power Clean and Jerk, 135#
13 Ab Wheel
1 Mile Run
LT/PR = 30:13 (240, gps)
31:36 (gps)
Mentally drained from doing this same workout since 2011 (except 2012). Was going to change 34 and 13 movements but decided to do it again.  Goal was to keep it within 2 minutes of 30:13.  Will change 34 and 13 movements every year from now on.