4th of July

FT:
242 DUs
56 Burpees
34 DBall Cleans, 100#
13 Thrusters, 135#
1 Mile Run
39:35
*Left Achilles sore on run
*DBall oblong due to hard filling (probably from heat and humidity), hard to get under

Touch

Metcon

EMOM 10:
Odd - 20 KBS, 1.5 pood
Even - 12 Burpees
Rx'd

Metcon

AMRAP 10:

100' Farmer Walk, 45# DBs

5 Burpees
12R

Metcon

AMRAP 20:
1 Rep of Bear Complex @ 155#
15 Cal Row
9R + 1

Metcon

AMRAP 12:
15 Back Extensions
10 GHD Situps
10 DB Hang Power Clean, 45#
5R + 15

Glow 6.1

A.  Hang Power Snatch 1x3 @ 139#, 2x1 @ 159# - 165#, 1x3 @ 139#
B.  Power Clean 1x3 @ 187#, 1x2 @ 205#, 2x1 @ 216# - 229#, 1x3 @ 187#
C.  Jerk 1x3 @ 181#, 1x1 @ 205#, 1x2 @ 181#

D1. Back Squat 3x5 @ 300#
D2. Machine Rows 4x10 @ 90#

Metcon

3 RFT:
40 Med ball cleans, 20#
10 FS, 185#
20 Burpees
CAP = 30 mins
29:45

Metcon

AMRAP 12 w/ 22# vest:
5 DL, 315#
30 DUs
3 Strict Pullups
4R + 1

Touch

Stamina

EMOM 15:
1 Power Clean, 185#
1 Pushup
*Add 1 Pushup each round - 1+1, 1+2, 1+3, ..., 1+15
Rx'd

Metcon

FT:
21 Lateral Burpees over BB
21 DL, 205#
15 Lateral Burpees over BB
15 Power Cleans, 155#
9 Lateral Burpees over BB
9 Thrusters, 135#
CAP = 11 mins
9:46

Metcon/Stamina

Team Core:
Wall sit plate pass
Front plank plate pass
Hollow hold plate pass

3 Rounds AFAP:
Bulgarian Split Squats (1st set @ BW, next 2 sets w/ KB) x 6 ea
Plyo Pushups on Med ball x 10
Lateral Med Ball Throws x 8 ea (14# - 20#)
Valslide Body Saw x 10 (2nd set with band resistance)

3 Rounds of 30 sec on / 15 sec off:
Partner Wall Balls, 10', 20#
BB Curls @ 45#
KBS, 1.5 pood
Partner Battle Rope Wave Slams

Str + Metcon

Snatch Grip DL 5x5 @ 185# - 205# - 225# - 245# - 265#

AMRAP 20:
5 Pullups
10 KBS, 2 pood
15 Wall Balls, 10', 14#
9R + 3

Metcon

1 min AMRAP DUs
1 min rest

1 min AMRAP DUs
1 min AMRAP KBS, 1.5 pood
1 min rest

1 min AMRAP DUs
1 min AMRAP KBS, 1.5 pood
1 min AMRAP Burpees
1 min rest

1 min AMRAP DUs
1 min AMRAP KBS, 1.5 pood
1 min AMRAP Burpees
1 min AMRAP Air Squats
1 min rest

1 min AMRAP DUs
1 min AMRAP KBS, 1.5 pood
1 min AMRAP Burpees
1 min AMRAP Air Squats
1 min AMRAP DBall Cleans, 100#

Reps per group - 61, 89, 94, 108, 114

Touch

Sta

5 Rounds AFAP with two 2 pood KBs:
5 Double KB Cleans
50' OH KB Carry
100' KB Farmer Carry

Glow 5.3

A.  Power Snatch 2x2 @ 140# - 150#, 1x1 @ 160#, 1x2 @ 140#
B.  Power Clean and Jerk 1x2 @ 180#, 3x1 @ 190# - 205# - 180#
C.  Snatch Pulls 2x3 @ 150#, 2x2 @ 165#, 2x1 @ 180#
D.  Back Squat 1x3 @ 300#, 1x2 @ 315#, 1x1 @ 335#, 1x3 @ 300#

Metcon

FT:
50 KBS, 1.5 pood
40 Cals on Rower
30 KTE
20 Back Squat @ 205#
10 Burpee Pullups
20 Back Squat @ 205#
30 KTE
40 Cals on Rower
50 KBS, 1.5 pood
CAP = 33 mins
28:59