Str/Sta

EMOM 12:
First 6 mins: 1 Back Squat, 275# + 3 Box Jumps, 24"
Last 6 mins:  8 Burpees + 3 Box Jumps, 24"
Rx'd

Metcon

4 RFT:
122# Sandbag bear hug carry around driveway
15 KB Goblet Squat, 1.5 pood
15 KB SDLHP, 1.5 pood
8:59

Str/Aux

BB Rows 4x10 @ 135#
Banded BB RDL 4x8 @ 95#
L-Sit Bottom-Up KB Press 3x8 ea w/ 1 pood KB
BB Front Raise 3x10 @ 45#
DB Lateral Raise 3x15 @ 15#

3 sets:
Kneeling AB Wheel x 20
20# Med Ball to Toes x 12 ea

Metcon

5 RFT:
4 DBall Cleans, 100#
8 Bench Press, 205#
20 KBS, 1.5 pood
16:47

Metcon

EMOM 10:
Odd - 12 Burpees
Even - 12 Thrusters 75#
Rx'd

Core

3 Rounds:
20# Med Ball to Toe x 10 ea
Kneeling Rotations w/ Ball Slam 20# x 12 ea
Half Kneeling Med Ball 20# chops to opposite knee x 12 ea
Front Plank knee to opposite elbow into hand to opposite foot x 10 ea
Spread Eagles x 30

Str/Sta

EMOM 20:
1 x 315# DL

GH Raises 3x8 @ BW

Metcon

10 RFT:
3 HPC, 165#
6 Burpees
9 Back Extensions
9:46

Metcon

27-21-15-9 FT:
Wall Balls, 20#, 10'
Slam Balls, 40#
8:57

Metcon

FT:
10 down to 1 of 185# FS
10 up to 100 of DUs
31:57

Metcon

2 RFT:
50 Thrusters, 95#
50 Burpees
CAP = 27 mins
22:42

Metcon

3 RFT:
30 GHD Situps
60 Walking Lunges (L+R=2)
14:34

Leg Board

Metcon

Rest 5 mins btwn each wod:

2 RFT:
80 DUs
40 Air Squats
20 DL, 185#
9:36

15-12-9 FT:
GHD Situps
Back Extensions
KBS, 1.5 pood
4:56

9-12-15 FT:
HPC, 135#
Burpee
7:53

AZ Rugby Fest Dec 5-7