Metcon

8 RFT:
25 DUs
10 Burpees
9:34

Wendler Wk3 - BP + Oly 6.1

Forward/Reverse Sled Walk

BP 200# x 5, 225# x 3, 250# x 1+ (9)

A.  Hang Power Snatch 1x3 @ 135#, 2x1 @ 150# - 155#, 1x3 @ 135#
B.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 2x1 @ 160# - 170#, 1x3 @ 145#
C.  Hang Power Clean 1x3 @ 175#, 2x1 @ 200# - 210#, 1x3 @ 175#
D.  Power Clean  1x3 @ 195#, 1x2 @ 210#, 2x1 @ 220# - 230#, 1x3 @ 195#
E.  Jerk 1x3 @ 180#, 2x1 @ 200# - 215#, 1x2 @ 180#

Core Aux

4 Rounds:
KB hold Flutter Kick x 25 ea w/ 1 pood KB
Russian Twists x 20 ea w/ 20# ball
DB reach under to extension x 10 ea w/ 10#
Med ball to toe x 10 ea w/ 20# ball
Reverse Crunch x 12

30 Sec each nonstop:
2 Rounds:
SL Foot elevated Glute bridges R
SL Foot elevated Glute bridge hold R
SL Foot elevated Glute bridges L
SL Foot elevated Glute bridge hold L
Then,
Double Foot elevated Glute bridges
Double Foot elevated Glute bridge hold

Wendler Wk3 - DL

Reverse Hypers 3x10 @ 180#
Core engaged hip thrust march

DL 310# x 5, 350# x 3, 395# x 1+ (10) 10RM

All 3x8:
Stiff leg DL @ 135#
Strict Pullup @ BW
BB Rows @ 95#
Good Morning @ 95#

Metcon

5 RFT:
7 Devil Press, 15#
14 GHD Situps
14 Back Extensions
14 KBS, 1.5 pood
12:18

Metcon + Oly 5.2

FT:
Row 750 meters
15 BS, 225#
Row 500 meters
12 BS, 225#
Row 250 meters
9 BS, 225#
11:21

A.  Power Snatch 2x2 @ 145# - 155#, 1x1 @ 160#, 1x2 @ 145#
B.  Power Clean and Jerk 1x2 @ 180#, 3x1 @ 190# - 205# - 185#
C.  Snatch DL 5x3 @ 195# - 215# - 225# - 235# - 250#
D. Clean Pull 4x5 @ 300#
E.  Snatch Pull 4x5 @ 245#

Metcon

5 RFT:
10 Burpees
5 DBall Cleans, 100#
LT = 4:55
4:23

Wendler Wk3 - Press BS + Oly 5.1

Press 135# x 5, 155# x 3, 170# x 1+ (9)

3 x 10 ea:
Front Raise @ 20#
Lateral Raise @ 15#
Seated Rear Delt Raise @ 15#
Banded Ext Rotation

BS 280# x 5, 320# x 3, 355# x 1+ (5)

A. Hang Power Snatch 2x2 @ 135# - 140#, 1x1 @ 150#, 1x2 @ 135#
B.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 1x1 @ 160#, 1x3 @ 145#
C.  Hang Power Clean 2x2 @ 175# - 185#, 1x1 @ 200#, 1x2 @ 175#
D.  Power Clean 1x3 @ 195#, 1x2 @ 210#, 1x1 @ 225#, 1x3 @ 195#

Metcon

21-15-9 FT:
225# DL
95# Thruster
LT = 8:36
6:07

Field - Pre MT

Alt Contra DB
Sprint Prep Sequence
Skip Sequence

EMOM 12:
100 yard sprint
*14 secs or less
Rx'd

Sprints, yards:
Accel 10, sprint 10 x 2
Sprint 10 x 3

Metcon

AMRAP 10:
30 DUs, 1 Hang Squat Clean, 155#
30 DUs, 2 Hang Squat Clean, 155#
30 DUs, 3 Hang Squat Clean, 155#
etc...
Round of 30/6 + 25

Wendler Wk2 - FS BP + Oly 4

FS 180# x 3, 210# x 3, 235# x 3+ (10)
Bench Press  185# x 3, 215# x 3, 240# x 3+ (8)

A.  1 Hang Power Snatch + 1 Power Snatch 3 sets @ 125# - 135# - 145#
B.  1 Hang Power Clean + 1 Power Clean 3 sets @ 175# - 185# - 195#
C.  1 PP + 1 Jerk 2 sets @ 170#
D.  Clean Shrugs 3x5 @ 290#
E.   Snatch Shrugs 3x5 @ 225#

Wendler Wk2 - DL

Stability Ball Leg Curls 3x10
Kneeling banded hip thrusts 3x20

DL 290# x 3, 330# x 3, 370# x 3+ (9)

Hip Banded KB RDLs 3x10 @ 1.5 pood KBs
DB Row 3x10 ea @ 80#
Ab Wheel 3x10

Reverse Tabata (10 on 20 off) Air Dyne All Out x 1 cycle

Metcon

15-12-9 FT:
Hang Power Snatch, 95#
Lateral Burpees over BB
4:40

*Rest 5 mins

15-12-9 FT:
Push Press, 135# (from floor)
Lateral Burpees over BB
7:49

*Rest 5 mins

15-12-9 FT:
Hang Power Clean, 155#
Lateral Burpees over BB
7:59

Field - pre MT

2 sets:
Alt Contralateral Deadbug x 6
Sprint Prep Sequence 1
Wall Drill - Single/Triple

Half Gassers x 12
*Rest 50 secs btwn
*Sub 18 secs
Rx'd

Sprints:
Accel 10, Sprint 10 x 4

Wendler Wk2 - Press BS + Oly 3.2

Press 125# x 3, 145# x 3, 160# x 3+ (12) 12 RM
BS 260# x 3, 300# x 3, 340# x 3+ (8) 8 RM

A.  Power Snatch 2x2 @ 145# - 155#, 1x1 @ 160#, 1x2 @ 145#
B.  Power Clean & Jerk 2x2 @ 180# - 190#, 1x1 @ 205#, 1x1 @ 180#

3 Sets, rest as needed:
20 sec Air Dyne All Out
100' Prowler Push @ 270#
20 sec Air Dyne All Out