Metcon

FT:
21 Power Snatch, 75#
42 Air Squats
42 Pushups
15 Power Snatch, 75#
30 Air Squats
30 Pushups
9 Power Snatch, 75#
18 Air Squats
18 Pushups
9:40

Metcon

Five 2 minute rounds of:
10 Thrusters, 95#
200 meter Row
Max 95# Thrusters in remaining time
*Rest 3 minutes btwn rounds
11 - 10 - 8 - 6 - 2

Metcon

FT:
20 Power Cleans, 185#
2:56

Metcon

FT:
100 Burpees
LT = 6:51
6:39

Glow 7.2

A.  3 Position Power Snatch (floor, below knee, high hang)
2 sets @ 125#, 3 sets @ 135#

B.  Power Clean and Jerk
2x2 @ 170# - 180#
4x1 @ 190# - 205# - 190# - 205#

C.  Snatch Pull
2x3 @ 165#, 2x2 @ 185#, 2x1 @ 205#

D.  Paused Front Squat
5 reps + 5 sec hold in hole down to 1 rep + 1 sec hold in hole
Sets @ 95# - 115#- 135#

Metcon

Yoga

50 Tire Flips @ 285#
*Every minute that passes do 5 Burpees
8:41

1 Back Squat + Forward Walking Lunge RT + Forward Walking Lunge LT = 1 rep
2x8 @ 135#

Metcon

EMOM 24:
Odd - 1 PC + 1 HPC + 1 Jerk @ 165#
Even - 30 DUs
Rx'd

Metcon

7 RFT:
5 Power Snatch, 115#
5 Pullups
10 Pushups
15 Air Squats
CAP = 19 min
14:13

Metcon

4 RFT:
10 DBall Cleans, 100#
50 DUs
9:46

Metcon

100 Walking Lunges (L+R=2)
50 Pushups
50 Slam Balls, 40#
50 Pushups
100 Walking Lunges (L+R=2)
19:28

Metcon

Pullup Hold 2 x 1 minute

FT:
50 Burpee DBall hoists, 100# (just below nipple line)
8:40

3 RFT:
500 meter Row
15 KTE
10 Ring Dips
14:12

Glow 7.1 + Metcon

A. 3 Position Power Snatch (high hang, below knee, floor)
2 sets @ 115#, 3 sets @ 125#

B.  2 Clean Pulls + 2 Power Cleans
2 sets @ 165#, 2 sets @ 180#

C.  Push Press + Jerk
2 sets @ 170#, 3 sets @ 180#

FT:
25 Burpees
50 KBS, 1.5 pood
25 Burpees
4:55

Yoga Core

Metcon

AMRAP 15:
15 GHD Situps
20 Back Extensions
14 DB S2O, 45#
5R

Rest 5 minutes

AMRAP 8:
1 DBall Clean (100#) + 3 Burpees
2 + 6
3 + 9, etc
Round of 4/12 + 5 + 5

Yoga Core

Glow 6.3 + Metcon

A.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, EMOM 5: 1 x 155#
B.  Power Clean and Jerk 1x2 @ 180#, 1x1 @ 190#, EMOM 3: 1 x 205#
C.  Snatch Pull 2x3 @ 150#, 2x2 @ 165#, 2x1 @ 180#

10 RFT:
100' Farmers Carry, 2 pood KBs
30 DUs
17:41
* Recovering from food poisoning

Metcon

3 RFT:
20 GHD Situps
10 Power Clean and Jerks, 135#
CAP = 11 mins
8:37

Metcon

AMRAP 20:
5 Bench Press, 205#
10 Back Squat, 205#
15 Cal Row
4R + 5