Tabata Deadlift 315#

GH Raises 3x8 @ BW

PR = 43
LT = 38
38

Glow 2.1

A.  Hang Power Snatch 1x3 @ 140#, 1x2 @ 150#, 1x3 @ 140#
B.  Power Clean 1x3 @ 180#, 3x2 @ 205#, 1x2 @ 180#
C.  Split Jerk 3x2 @ 180# - 190# - 180#

EMOM 10:
2 Front Squat, 240#

Speed 2.4

Deadbug Home Position x 90 sec
Sprint prep sequence 1
Wall Drill - single step x 8 ea
Deadbug Contralateral x 6
Sprint prep sequence 1
Wall Drill - triple step x 4 ea

Sprint 30 yards x 3
Sprint 40 yards x 3

Fran (1130)

21-15-9 FT:
95# Thrusters
Pullups
LT = 5:16
4:57 (PR)

SL explosive box Step-ups

Speed 2.3 (0730)

2 x 300 yard shuttle (100)
51s, 55s

High Knee Lunges x 10 yds
IT Band slow twisting kick x 4
Jimmy Buffett x 4

10 yds each:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-out skips
High Skips
Straight leg skips

2 rounds, 10 yds each:
High Knee A steps
High Knee B steps
High Knee C steps

2 x 300 yard shuttle (100)
51s, 50s

Glow 1.3

Seated Box Jumps

Power Snatch 3x3 @ 140#
Power Clean and Jerk 4x2 @ 180#
Snatch Pull 1x3 @ 140#, 3x3 @ 150#, 1x3 @ 140#
OHS 5x5 w/ 45# BB

Glow 1.2

Hip Flexor DB lift

Hang Power Clean 2x3 @ 190#
Power Snatch 2x3 @ 140#
Clean Pull 1x3 @ 190#, 3x3 @ 205#, 1x3 @ 190#

OHS tech w/ BB

Speed 2.1/2.2

3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Pushup Start x 2

Seated Arm Swing x 15 Sec
Spiderman Crawls w/ Elbow Drop
Kneeling Arm Swing 15 sec L/R
Spiderman Complex to Vertical Twist
Staggered Stance Arm Swing 15 sec L/R

Accel 10 yards, sprint 10 yards x 3
Accel 10 yards, sprint 20 yards x 3

EMOM 8:
100 yard sprint
All in 14 secs

Simple DL - 12

DL 3x1 @ 440#
Reverse Hypers 6x10 @ 180#
Seated leg extensions 3x10 @ 80#
Seated leg curls 3x10 @ 100#
Machine hip abduction/adduction 3x10 each leg each way @ 140#
Row machine 3x10 @ 75#

Press - 12

Press
1x8 @ 130#, 1x4 @ 170#
1x4 @ 185# (PR)
1x1 @ 200# (PR)

Glow 1.1

Hang Power Snatch 2x3 @ 140#
Power Clean 3x3 @ 190#
Clean Shrugs 5x5 @ 235#

EMOM 10:
2 Back Squat, 315#

Metcon

AMRAP 10:
25 Burpees
50 DUs
25 KBS, 1.5 pood
2R + 25

Speed 1

3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Pushup Start x 2

In yards:
Accel 10, sprint 10 x 2
Accel 10, sprint 20 x 2
Accel 10, sprint 30 x 2

SEALFIT OP WOD 12/25 + Press - 11

Baseline
3 sets: 1 min Air Dyne, 10 Pushup, 10 KTE, 20 Bottoms Up KB Press (10/10) (25#)

Strength
Press 1x8 @ 130#, 1x4 @ 165#, 2x4 @ 180#

Work Capacity
EMOM 30:
1st - 10 Burpees
2nd - 3 DBall Cleans, 100#
3rd - 6 Thrusters, 95#
Rx'd

Simple DL - 11

DL 3x3 @ 415#
Reverse Hypers 4x10 @ 180#

Metcon

AMRAP 20:
25 Burpees
15 Back Squats, 205#
4R + 7

3 mile hike

B2B Tabata Squats

B2B Tabata Squats
*Rest in the hole
91

Stability Ball Leg Curls 3x10
Stability Ball Pushups 3x6