Speed 6.3

2 x 300 yard shuttle (100)
52s, 55s

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

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

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

2 x 300 yard shuttle (100)
45s, 45s

Metcon

AMRAP 7:
10 Air Squats
5 Burpees
10R + 7

Rest 5 minutes

AMRAP 7:
5 Slam Balls, 40#
10 Pushups
8R + 1

Metcon

4 RFT:
50 DUs
25 GHD Situps
30 KBS, 1.5 pood
15 Burpees
CAP = 31 min
26:28

Speed 6.1/6.2

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

Seated Arm Swing
Spiderman Crawls with elbow drop
Kneeling Arm Swing L/R
Spiderman Complex to vertical twist
Staggered Stance Arm Swing L/R

In yards:
Accel 10, sprint 30 x 3
Accel 10, sprint 40 x 3

EMOM 12:
100 yard sprint
All in 14 secs

Glow 3.2

Heidens
Weighted Box Jumps

A.  Hang Power Clean 1x2 @ 190#, 2x1 @ 205# - 215#, 1x2 @ 190#
B.  Hang Power Snatch 1x3 @ 140#, 1x2 @ 150#, 1x1 @ 160#, 1x2 @ 140#
C.  Clean Pull 2x3 @ 190#, 3x2 @ 205# - 215# - 230#
D.  Push Press 1x3 @ 170#, 2x2 @ 180# - 190#
E.  OHS 4x2 @ 75#

Alt DB Bench 3x8 @ 70#
DB Rows 3x8 @ 100#

Air Dyne All Out 3x 30sec on, 30 sec off

Speed 5.4 + Beep

Deadbug Home Position x 120 sec
Sprint Prep Sequence 1
Wall Drill - single step x 8 ea
Alternating Contralateral Deadbug x 6
Sprint Prep Sequence 1
Wall Drill - triple step x 4 ea

Beep Test
L10 S3

Sprint 30 yards x 3 - first 2 reps with 13.2# vest
Sprint 40 yards x 3 - first 2 reps with 13.2# vest

Glow 3.1

Scap Depressions
Strict Pullups 5x5 @ BW w/ 1 sec hold at top and bottom
Dot Drills
SL Box Jumps

A.  Power Snatch 1x2 @ 140#, 1x1 @ 160#, 2x2 @ 150# - 140#
B.  Power Clean 1x3 @ 190#, 1x1 @ 215#, 1x2 @ 205#, 1x3 @ 190#
C.  Jerk 1x2 @ 180#, 2x1 @ 190# - 205#, 1x2 @ 180#

Metcon

Ankle/Knee Band Walks

FT:
20 Back Squat, 225#
Run 1 mile
20 Back Squat, 225#
14:55

Speed 5.3

2 x 300 yard shuttle (100)
54s, 55s

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

2 Rounds, 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)
48s, 49s

Pro Agility x 2

Speed 5.1/5.2

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

Seated Arm Swing
Spiderman Crawls with elbow drop
Kneeling Arm Swing L/R
Spiderman Complex to vertical twist
Staggered Stance Arm Swing L/R

In yards:
Accel 10, sprint 20 x 3
Accel 10, sprint 30 x 3

EMOM 10:
100 yard sprint
All in 14 secs

Speed 4.4

Deadbug Home Position x 120 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

Push Offs w/ jog return
Power Skips w/ jog return

Sprint 30 yards x 3
Sprint 40 yards x 3

Speed 4.3

2 x 300 yard shuttle (100)
48s, 51s

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

2 Rounds:
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)
50s, 48s

Speed 4.1/4.2

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

Seated Arm Swing
Spiderman Crawls with elbow drop
Kneeling Arm Swing L/R
Spiderman Complex to vertical twist
Staggered Stance Arm Swing L/R

In yards:
Accel 10, sprint 20 x 3
Accel 10, sprint 30 x 3

EMOM 10:
100 yard sprint
All in 14 secs

Metcon - Havana

AMRAP 25:
150 DUs
50 Pushups
15 Power Cleans, 185#
2 Rounds + 74

Glow 2.3

SL KB Swap
Double KB SL RDLs

A.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 2x2 @ 140#
B.  Power Clean and Jerk 1x2 @ 180#, 2x1 @ 190#, 1x2 @ 180#
C.  Snatch Pull 1x3 @ 140#, 2x2 @ 160# - 150#, 2x3 @ 140#

Speed 3.4

Deadbug Home Position x 120 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

The squirm x 4
Short sprint with side step x 4
40 yard latter sprint x 2

Sprint 20 yards x 3
Sprint 30 yards x 3

Yoga

Metcon

10 RFT:
2 Front Squat, 205#
3 DBall Cleans, 100#
8 GHD Situps
14:41

Speed 3.3

2 x 300 yard shuttle (100)
52s, 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)
48s, 53s

Glow 2.2 (1030)

Knee Jumps
Banded Step-Ups

A. Hang Power Clean 3x2 @ 190# - 205# - 190#
B.  Power Snatch 1x3 @ 140#, 3x2 @ 150#, 1x2 @ 140#
C.  Clean Pull 1x3 @ 190#, 5x2 @ 215# - 205# - 215# - 205# - 190#
D.  Push Press 1x3 @ 165#, 2x3 @ 180#
E.  OHS 4x2 @ 65#

Banded Painful Unknowns
Banded Side Plank Pulses

Speed 3.1/3.2 (0630)

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

Seated Arm Swing
Spiderman Crawls with elbow drop
Kneeling Arm Swing L/R
Spiderman Complex to vertical twist
Staggered Stance Arm Swing L/R

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

EMOM 8:
100 yard sprint
All in 14 secs or less

Aux

4 Rounds:
Banded Kneeling Hip Extensions x 10 ea
Banded Straight Leg Hip Abductors x 10 ea
Banded Front Plank Hip Extensions x 10 ea
L Sit x 20 sec
SL Banded Hip Thrusts x 15 ea