Sta Str

3 Rounds AFAP:
100 meter Trap Bar Walk @ bar + 90#
20 Pushups
20 Supine Ring Rows

Hip Thrusts
2x10 @ 315#
2x8 @ 405#
1x25 @ 225#

Metcon

EMOM 20:
10 Burpees
Rx'd

Glow 10.1

A.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 3x1 @ 160# - 165# - 175#
B.  Power Clean and Jerk 1x3 @ 180#, 1x2 @ 190#, 2x1 @ 205# - 215#, 1x3 @ 180#
C.  Back Squat 2x3 @ 300# - 315#, 1x2 @ 335# , 1x1 @ 355#

Metcon

AMRAP 20:
15 Cal Row
1 Round of Strict Cindy
7R

6x50' Prowler Push (high) @ 270#

Core

4 Rounds:
30 sec Hollow Hold
30 6" hold
30 sec Front Plank
Pushup to Downward Dog, hand to opposite foot x 10 ea
Straight Leg Reverse Crunch x 15
Front Plank on Ball, straddle box, hop to box landing on one leg x 6 ea

Metcon

AMRAP 20:
7 Power Cleans, 135#
7 Burpees
7 Slam Balls, 40#
10R + 3

Glow 9.3

A.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 1x1 @ 160#, 2x2 @ 150#
B.  Power Clean and Jerk 1x2 @ 180#, 1x1 @ 190#, 3x1 @ 205#
C.  Snatch Pull 2x3 @ 175#, 2x2 @ 195#, 2x1 @ 215#
D.  Deadlift 3x3 @ 365#

Metcon

5 RFT:
1 DB Complex (7 DL + 7 HPC + 7 PP) @ 45#
14 GHD Situps
8:27

Metcon

FT:
2k Row
150 DUs
10 Rounds of Cindy
30:50

Core

3 sets:
Front Plank w/ banded ankle in/outs x 20
Banded Front Plank w/ angle knee drive x 12 ea
Banded Front Plank w/ opposite shoulder taps x 12 ea
Bicycle Crunches w/ Vertical Russian Twists w/ 10# plate x 10 ea

1×25 unbroken mini banded pushups

Glow 9.2

A.  Power Clean 1x3 @ 190#, 1x2 @ 205#, 3x1 @ 215#, 1x2 @ 205#
B.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 3x1 @ 160#, 1x2 @ 150#
C.  Clean Pull 2x3 @ 225#, 2x2 @ 245#, 2x1 @ 265#
D.  Front Squat 2x3 @ 230# - 245#, 3x2 @ 260#, 1x2 @ 245#, 1x3 @ 230#

Metcon

3 Sets AFAP:
Spin Bike hard (legs only) x 20 sec
15 Deadlift, 225#
15 Burpees
Spin Bike hard (legs only) x 20 sec
*Rest 5 minutes between sets
Rx'd