Str

SL Banded Hip Thrusts 3x20 ea
SL Explosive Box Step-Ups 3x6 ea

A1. Strict Pullups 4x8
A2. Rear Neck 3x20 @ 50#
A3. Side Neck 3x15 ea @ 50#

B.  Triple Threat Hamstring Bridge 3 sets @ 65#
Long toes down x 8 w/ 5 iso hold on last rep
Medium toes down x 8 w/ 5 iso hold on last rep
Regular heels down x 8 w/ 5 iso hold on last rep

C1. DB Bench Press 3x10 @ 70# - 80# - 90#
C2. DB Rows 3x10 ea @ 70#

Metcon - CF Open 20.2

AMRAP 20:
4 DB Thrusters, 50#
6 TTB
24 DUs
10R + 4

Ankle band inversion/eversion

Simple BS DL 10 + Oly 5.2

SL Lateral Jumps
Reverse Hyper 3x10 @ 180#
Balance oval

BS 3x5 @ 320#
DL 3x5 @ 390#

A.  Snatch Pulls 3x3 @ 190#

B.  Power Snatch
2x2 @ 145# - 155#
4x1 @ 160# - 160# - 165# - 165#

C.  Clean Pulls 3x3 @ 240#

D.  Power Clean
2x3 @ 185# - 190#

E.  Power Clean and Jerk
2x2 @ 170# - 180#
3x1 @ 190# - 210# - 210#

Hip Flexors, Pedal Wheels

Field 7/10 pre AZ

2 Sets:
Alt Contralateral Deadbug
Sprint Prep Sequence

Short sprint w/ cone circle x 2 ea
Short sprint w/ side step x 2 ea

400 meter Run x 1 TT
LT/PR 1:08
1:03 PR

Sprints, in yards:
Accel 10, sprint 10 x 3
Accel 10, sprint 20 x 2
Accel 10, sprint 40 x 3

Metcon

3 RFT:
24 GHD Situps
12 DBall Cleans, 100#
36 DUs
11:02

Simple FS Press 10 + Oly 5.1

Ankle/Knee Band Walks

FS 3x5 @ 245#
Press 3x5 @ 170#

A. Snatch Shrugs 3x5 @ 215#
B. Clean Shrugs 3x5 @ 275#

C.  3 Position PS (floor, below knee, high hang)
2 sets @ 120#
3 sets @ 125#

D.  3 Position PC (floor, below knee, high hang)
2 sets @ 160#
3 sets @ 175#

Oly 4.2

A. Snatch Shrugs 3x5 @ 205#
B.  Snatch Pull 4x5 @ 155# - 155# - 175# - 175#
C.  Power Snatch 2x2 @ 135# - 145#, 4x1 @ 155# - 160# - 155# - 160#
D. Power Clean and Jerk 2x2 @ 170# - 180#, 4x1 @ 190# - 205# - 190# - 205#

Ab Wheel 3x10

Field 6/10 pre AZ

Alt Contralateral Deadbug
Sprint Prep Sequence
Wall Drills
Arm Swings
Skip Sequence

40 yd Ladder Sprint x 2
Pro Agility x 2
L Drill x 2
5-10-15 Run Backpedal x 2

400 meter Run x 2
*Rest 1 min btwn
LT = 1:13, 1:20
1:10, 1:19

Sprints, in yards:
10 x 2 w/ 13# vest
10 x 2
20 x 2 w/ 13# vest
30 x 1
40 x 1
50 x 1

Simple FS Press BS DL 9

All 4x1:
FS 260#
Press 180#
BS 340#
DL 415#

Metcon

21-15-9 FT:
DL 315#
Burpees
CAP = 12 mins
8:55

Oly 4.1

A.  Clean Shrugs 3x5 @ 275#
B.  Clean Pulls 4x5 @ 230# - 230# - 240# - 240#
C.  Power Cleans 2x3 @ 185#, 3x2 @ 195#
D.  Rack Jerks 4x2 @ 185# - 195# - 205# - 205#

Metcon - CF Open 20.1

10 RFT:
8 PS, 95#
10 Bar facing Burpees
19:08

Field 5/10 pre AZ

Alt Contralateral Deadbug
Sprint Prep Sequence

Miller Test
LT/PR = 51
52

Sprints, in yards:
Accel 10, sprint 10 x 2
Accel 10, sprint 20 x 2
Sprint 10 x 2
Sprint 20 x 2
Sprint 30 x 1

400 Meter Runs x 2
*Rest 60 secs btwn
1:13, 1:20

Simple BS DL 8

Frog pumps 3x30

BS 4x3 @ 320#
DL 4x3 @ 390#

Metcon

FT:
300 DUs
*Every minute that passes do 4 burpees
8:46

Simple FS Press 8

FS 4x3 @ 245#
Press 4x3 @ 170#

Metcon

FT:
Run 3 laps around back part of building
21 Burpee Pullups
Run 2 laps around back part of building
15 Burpee Pullups
Run 1 lap around back part of building
9 Burpee Pullups
12:53

Banded Sprint Steps

Forward/Reverse Sled Walks

Oly 3.2

Weighted Box Jumps
Banded Step-Ups

A.  PC&J
2x2 @ 170# - 180#
5x1 @ 190# - 200# - 190# - 200# - 200#

B.  Rack Jerks
4x2 @ 185#

Metcon

AMRAP 20:
5 Thrusters, 135#
10 Burpees
9R

Simple BS DL 7

Reverse Hypers 3x12 @ 180#
Banded Hip Thrusts 3x20

BS 4x5 @ 300#
DL 4x5 @ 370#

MDA fitness challenge

Max reps in 1 minute with 2 min rest btwn:
Air Squats
Pushups
Crunches
Jumping jacks
62 - 55 - 74 - 100