Simple BS DL 4 + Metcon

SL elevated glute bridge

BS 5x5 @ 280#
DL 5x5 @ 345#

EMOM 20:
10 Burpees
5 Pullups
1 PC&J @ 185#
9R + 10 + 2

Metcon

EMOM 12:
1 - 20 Pushups
2 - 10 Devil Press, 15#
3 - 10 DB HPCs, 45#
Rx'd

Simple FS Press 4

FS 5x5 @ 215#
Press 5x5 @ 150#

Side Box Step-Up 3x8ea @ BW
DB Front/Side Raise 3x8ea w/ 15#

Metcon

21-18-15-12-9 FT:
KBS, 1.5 pood
Thrusters, 75#
9:46

Metcon

5 RFT:
5 DBall Cleans, 100#
10 Devil Press, 15#
5:53

Metcon

Alternating Plyo Steps

Band Resisted Deadbugs

AMRAP 20:
1 Round of DT, 155#

2 Rounds of Cindy

3R + DT + 1 Cindy + 2 pullups

Chaos Pushup 3x8

Bottom-up KB Bench Press 3x8 @ 26#

Metcon

10 RFT:
Sandbag Carry around driveway, 122#
2 Back Squat, 315#
10 GHD Situps
29:46

Core

3 sets:
Pillar Hold w/ Alt reach x 10 ea
Straight Leg 6" pulse into feet elevated pulse x 10
Russian Twists w/ 20# med ball x 15 ea
Captain Morgans w/ Vertical support x 6 ea per side
Stir the Pot x 10
Clam Shell Crunch x 10 ea
Fire Hydrant Bear Jack x 10 ea

Simple DL 3 + Metcon

Reverse Hypers 4x10 @ 180#
DB Rows 4x10 @ 70#

DL 5x1 @ 370#

FT:
50 Cal Row
50 Burpees
50 Slam Balls, 40#
11:31

Metcon

AMRAP 5:
Power Clean and Jerk, 165#
20

3 Rounds:
15 Back Extensions w/ 30 sec hold at top on last rep

Simple FS BS Press 3

FS 5x1 @ 230#
BS 5x1 @ 300#
Press 5x1 @ 160#

DB bench press single arm alt 3x10 ea @ 70#

Metcon

15-12-9 FT:
135# Power Clean and Jerk
Pullups
CAP = 11 mins
10:18

Beach 5s (Sat Aug 10)

Metcon

Death by 100# Dball Clean
10R + 4

Sta/Core/Aux

Reverse Tabata L Sit (10 secs work/20 secs rest x 8)
Rx'd

Hip Flexors
Pedal Wheels
Knee Band Extensions

Sta

4 Rounds AFAP:
Run to end of block and back
50 DUs