Metcon

3 RFT:
15 SDLHP, 95#
50 Walking Lunges (L + R = 2)
15 Burpees
CAP = 20 mins
14:20

Metcon

Valslide hamstring extensions 3x8 @ BW

AMRAP 20:
DB Hang Power Snatch, 45#
DB Rows, 45#
Dball Cleans, 100#
311 total reps
Done as sets of 10-10-10-10-5

Metcon

AMRAP 7:
5 Box Jumps, 30.5"
3 Power Cleans, 185#
MIN = 4R
5R + 5 + 1

Metcon

5 RFT:
Row 500 meters
15 Bench Press, 135#
CAP = 27 mins
19:23

Tabata Harvey

Tabata KBS, 1.5 pood
Tabata Pushups
Tabata Air Squats
*No rest btwn exercises
96 - 68 - 100 = 264 total

Core

4 Rounds:
Russian Twists, 25# ball, 20 ea
Valslide alligator drags x 3
Band resisted Side plank w/ leg half circles x 10 ea
Band resisted Front plank w/ reach under to extension x 10 ea

Core

5 Rounds:
Valslide Pikes x 10
Valslide Side crunches x 10 ea
Ab wheel kneeling x 10
Landmine seated passes x 10 ea
Back Extension hold x 45 secs @ BW

Str/Sta

10 RFT:
1 Bench Press @ 205#
1 Back Squat @ 315#
1 Deadlift @ 370#
*Stopped after 4th BS due to low back soreness
*Low back overworked recently, need to brace core on squats better, need to do more core/back strengthening, and possibly clean up squat technique

EMOM 6:
1 Bench Press, 205#
Rx'd

Metcon

2 RFT:
20 PC&J, 155#
40 Burpees
CAP = 21 mins
19:58

Hatch 8.2

A.  Back Squat 2x5 @ 240#, 3x5 @ 255#
B.  Front Squat 4x5 @ 175#

Aux

Banded Hip Thrusts 3x25 @ Red - Red+Blue - Red+Blue

Str

Hang Power Snatch 10x1 @ 115# - 125# - 135# - 140# - 145# - 150# - 155# - 155# - 155# - 155#
GH Raises 3x10 @ BW

Metcon

EMOM 18:
Odd - 1 Round of Cindy
Even - 3 DL increasing weight
Rx'd
275# - 295# - 315# - 325# - 335# - 340# - 345# - 350# - 350#

Metcon

40-30-20-10 AFAP:
GHD Situps
Back Extensions

Metcon

AMRAP 5:
10 Burpees
5 D Ball Cleans, 100#
4R + 3

Metcon

FT w/ 22# vest:
100 Air Squats
Run 1 mile
75 Air Squats
Run 800 meters
50 Air Squats
Run 400 meters
75 Air Squats
Run 800 meters
100 Air Squats
Run 1 mile
LT = 51:29 w/ 20# vest
58:48
*In garage, 87 deg, feel like 97, humidity 90%

Metcon

EMOM 10:
3 Strict cannonball pullups

The Banded March 3 x 2 minutes

AFAP:
30 sec Air Dyne all out
10 KBS, 2 pood

Touch

Metcon

EMOM 10:
Odd - 10 Deadlifts, 225#
Even - 8 Push Press, 135#
Rx'd

Metcon

AMRAP 20:
1 Back Squat, 205#
10 DUs
*Increase back squats by 1 rep and DUs by 10 reps (1-10, 2-20, 3-30, etc)
Round of 8/80 + 1 (37 BS, 360 DU)