Metcon

4 RFT:
500 meter Row
50 DUs
25 Thrusters, 45#
20:46

Field

EMOM 12 w/ 13# vest:
100 yard sprint
Sub 17 secs
Rx'd
All in 15 secs, except
Reps 4, 8, 10, 12 in 16 secs

Metcon

AMRAP 20:
5 Thrusters, 95#
7 Hang Power Cleans, 95#
10 SDLHP, 95#
10R + 5 + 7 + 1

Field

Half-Gassers x 12
Sub 18 secs
Rest 50 secs between
Rx'd

Metcon

AMRAP 7:
20 DB Push Presses, 50#
40 DUs
3R

Metcon

3 Rounds:
Painful unknown w/ opposite foot touch x 8 ea
Front Plank banded abduction/extension x 8 ea
Flutter kicks w/ KB crunch hold x 30 ea
Side banded SL hip thrusts x 15 ea

Death by Heavy Axle DL @ bar + 180#
*Not sure of bar weight but more than 45#
10R + 3

Reverse Hypers 3x10 @ 180#

Metcon

15 Lateral Burpees over BB
5 PC&J, 185#
12 Lateral Burpees over BB
4 PC&J, 185#
9 Lateral Burpees over BB
3 PC&J, 185#
8:32

Metcon

Row for 30 secs, Rest for 1 minute x 15
2,543 meters total

Field

EMOM 12:
100 yard sprint

All in 14 secs

Metcon - Death by Thruster 115# + Core

Death by Thruster, 115#
10R + 7

3 Rounds:
Reverse Crunch straight leg bicycle x 25 ea
Front Plank w/ side banded hip rocks x 15 ea
Banded Hip circles (ext to int) x 10 ea
Banded kneeling side rotations x 12 ea
Reverse Crunch straight leg x 12

Metcon

FT:
10 DL, 275#
1000 meter Row
10 DL, 275#
5:36

3 x 40 sec Double KB OH hold w/ 1.5 pood KBs

Field - The Aerobic Ladder

Broad Jumps 15 yards x 2

Run - Backpedal - Run 5-10-15 yards x 2

Run 10 yards & back up to 100 yards & back and back down to 10 yards & back (doing 100 yards only once).
*Rest 20 secs between each rep

Metcon

Banded Bird Dogs
Banded Dead Bugs

FT:
500 Meter Row
LT = 2:05
1:37

FT:
300 Burpees
29:40

Metcon

Parallel grip Pullups 3x6 w/ 4 sec eccentric

FT:
40 down to 2 Air Squats
1 Back Squat @ 300# between each set
*40 -1 - 38 - 1 - 36 - 1, etc down to 2
44:10

Field - RSD fitness test

25 yard sprint intervals scored to nearest 5 yards

6 Rounds of 30 sec on, 35 sec off
Rest 3 minutes
Repeat
LT = 1615 yards
1575 yards

Metcon

5 Rounds:
3 minute window to complete 1 Round of DT @ 155# then max Burpees
*Rest 2 minutes between rounds
27 - 20 - 11 - 9 - 4