Str

BB RDLs elevated eccentric 5x8 @ 95# - 115# - 135# - 155# - 155#

BB Rows 4x8 @ 135#
Rogue block plyo Pushups (2 sets head on, 2 sets sideways) 4x8

Banded GH Raises 3x8
SL stability ball leg curls 3x8 ea

Yoga

Metcon

5 RFT:
Slam Balls, 40# x 5
Devil Press, 15# x 7
Burpees x 9
DUs x 12
13:03

Field

Wall Drill
Lean Fall Run
Short sprints w/ cone circle
Short sprints w/ side step

Coil med ball throw to sprint x 4
Med ball sprint x 4

10 yard sprint x 4
20 yard sprint x 4

400 meter Run x 3 - Rest 2 mins btwn
1:26 all three

Simple BS DL 2 + Metcon

Contralateral Band Resisted Deadbug 3x6 ea
Band Resisted Glute Bridge 3x20

BS 5x3 @ 280#
DL 5x3 @ 345#

Three 5 minute AMRAPs w/ 1 min rest btwn:
AMRAP 5:
Row 500 meters
Max Rep Devil Press, 25#

AMRAP 5:
150 DUs
Max Rep Burpee Pullups

AMRAP 5:
Row 500 meters
Max Rep Devil Press, 25#

21 - 5 - 14

Machine Hip Abduction/Adduction

Simple Press 2

Press 5x3 @ 150#

Simple FS 2 + Metcon

FS 5x3 @ 215#
Strict Pullups 5x6 @ BW

BB Bulgarian Split Squats 3x8 ea @ 135#

AMRAP 15:
Clean Pull + PC + HPC @ 175#
3 Pullups
6 Pushups
9 Air Squats
9R + 1 + 3

Field

Beep Test
LT = L7 S10
L9 S1

10 yard sprint w/ 13# vest x 8
20 yard sprint x 4

Stamina

AMRAP 60 ascending ladder:
1 Man Maker, 45# - incr by 1
1 Curtis P, 95# - incr by 1
2 Lateral Burpee over ballistic block - incr by 2
250 Single Unders - stays the same
5R + 6 + 6 + 12 + 34

Metcon

7 Sets, each for time:
25 Air Squats
15 Burpees
*Rest 2 minutes between
1:04, 0:59, 1:02, 1:07, 1:12, 1:15, 1:13

Simple BS DL 1

BS 5x5 @ 260#
DL 5x5 @ 320#

4 sets:
Reverse Hyper iso hold x 20 sec @ 50#
Band resisted reverse crunch x 10

Metcon

AMRAP 9:
7 GHD Situps
5 DL 225#
9 DB HPC 45#
5R + 7 + 5

Sta

Offset KB Carries w/ 1.5 and 1 pood:
2 Rounds:
100' Double OH
100' Farmers
100' OH + Farmers
*1200' total

Simple Press FS 1

Press 5x5 @ 140#
FS 5x5 @ 205#

DB Reverse Incline Curls 3x20 @ 15#

Metcon

FT:
1 Mile Run
50 FS 95#
50 Burpees
1k Row
CAP = 30 mins
26:27

Metcon

Death by 1.5 pood KBS + Pushups
EMOM: 1 KBS increasing by 1 each round + 5 Pushups remaining the same each round
20R + 14

Sta

AFAP:
100 Air Squats
90 (L+R=2) Walking Lunges
80 Glute Bridge
70 Pushups
60 KBS, 44#
50 Hanging Knee Raise
40 TRX Supine Rows
30 Slam Balls, 20#
20 Ab Wheel (kneeling)
10 Burpees

Sta

3 sets:
20 Back Extensions
20 KBS, 1.5 pood
20 Pushups
50 (L+R=1) Flutter Kicks
60 sec Front Plank

Metcon

AMRAP 10:
10 GHD Situps
3 Power Snatch, 135#
7R

Sta / Core

3 Rounds:
SL elevated Glute Bridge x 12 ea
Side Bridge w/ Top Leg March x 10 ea
1 pood Goblet Split Squat x 10 ea
Adduction Plate Kick x 5 ea
4 Way Deadbug slow x 5
Valslide Pikes x 10
AB Wheel x 10