Metcon

10 down to 1 FT w/ 1.5 pood KB:
KBS
SDLHP
Goblet Squat
Pushup
8:27

Core Aux

4 Sets:
Front Plank band resisted hip rocks x 12 ea side
Front Plank body saw w/ 22# vest w/ valslide x 12
Band retracted/active adductor twist x 12 ea

Front Plank 1 x 90sec @ 90#

3 Sets:
SL eccentric leg curl w/ valslide x 10 ea
DB Hamstring curl x 10 @ 45#
Hybrid glute raise x 10 ea
Bird-dog Row x 10 ea @ 15#

Track

EMOM 4 x 5 Rounds:

Run 200 meters

15 Burpees

Run 200 meters

Rx'd

Metcon

3 RFT:
50 DUs
20 GHD Situps
10 PC&J, 135#
10:58

Cluster FS

Cluster FS 5x5 @ 260#
*Rest 15 sec between reps

Metcon

Tabata Burpee
Tabata Russian Twists w/ 25# plate (L+R = 1)
Tabata KBS, 1.5 pood
Tabata Burpee
*No extra rest btwn Tabatas
60-104-96-42

Metcon

FT:
21 Burpees
1 Round of DB DT, 45#
18 Burpees
1 Round of DB DT, 45#
15 Burpees
1 Round of DB DT, 45#
12 Burpees
1 Round of DB DT, 45#
9:52

Str

BB RDLs w/ feet elevated
4x8 @ 135# - 155# - 185# - 185#

Front Lat pulldown 3x10 @ 120# - 135# - 150#
Rear Lat pulldown 3x10 @ 120# - 135# - 135#
DB Flys 3x10 @ 25#

DB Alt Bench Press 3x10 @ 70#

BB Hip Thrusts
1x10 @ 315#
3x10 @ 405#
1x25 @ 225#

Metcon

24-21-18-15-12-9-6-3 FT:
Med Ball Cleans, 20#
Pushups
9:21

Field

80-60-40 (yards)
4x4 w/ 1 min rest btwn reps, 2 min rest btwn sets
*Complete in 34 secs or less
Rx'd

Oly 10.3

2 sets of 30 sec each movement w/ thigh Band:
Glute Bridge
SL Glute Bridge ea
SL Kickbacks (on toes) ea
Bear Jacks
*No rest btwn sets

SL Lateral Jumps on block
Banded Bird Dogs

A.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 3x1 @ 160#, 1x2 @ 145#
B.  Power Clean and Jerk 5x1 @ 180# - 190# - 205# - 215# - 190#

Cluster BS

Ankle/Knee Band Walks

Cluster BS 5x5 @ 340#
*Rest 15 sec between reps

GH Raises
2x10 @ BW
2x8 banded

Metcon

FT:
100 DUs
21 Burpees
75 DUs
15 Burpees
50 DUs
9 Burpees
6:43

Metcon

Every 3 minutes for 7 Rounds:
12 (6 left, 6 right) DB Hang Power Snatches, 45#
6 Lateral Burpees over DB
12 (6 left, 6 right) DB Alt Reverse Lunges, 45# (one DB held at chest)
6 Lateral Burpees over DB
Rx'd

Cluster DL BP

Reverse Hypers 4x12 @ 180#

Cluster DL 5x5 @ 385#
*Rest 15 sec between reps

Cluster BP 5x5 @ 255#
*Rest 15 sec between reps

Metcon

AMRAP 20:
40 Air Squats
20 Pushups
10 Burpees
*Every 2 minutes that pass do 3 100# DBall Cleans (Starting at min 2, last at min 18)
6R + 40 + 20

Core

4 Sets:
Flutter Kicks x 100
Around the world w/ plate above head x 6
Russian Twists w/ 25# plate x 20
Valslide Butt Scratches x 10
Parallette Shoot Throughs x 10

Metcon

EMOM 12:
10 KBS, 1.5 pood
20 DUs
Rx'd

Bulgarian split squats 3x10 ea w/ 45# DBs
One leg box  squats 3x5 ea w/ 10# plates

Oly 10.2

A.  Power Clean 1x3 @ 195#, 4x1 @ 210# - 220# - 235# - 235#
B.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 3x1 @ 160# - 170# - 155#
C.  Clean Shrugs 4x5 @ 285#
D.  Snatch Shrugs 4x5 @ 225#

Yoga Core

Metcon

21-15-9 FT:
Wall Balls, 10', 20#
Burpees
4:47

Str - Isometric BS FS

Supine Ring Rows (feet on ground) 3x10
Dot Drills

A.  5 sec Isometric BS
4x3 @ 280# - 280# - 310# - 320#

B.  5 sec Isometric FS
4x3 # 205# - 220# - 240# - 250#

20 sec Air Dyne all out after each set of squats
*Except 20 yard Sprint after 2nd set of BS

Metcon

AMRAP 10:
12 Air Squats
9 DB Hang Power Snatches, right, 45#
12 Pushups
9 DB Hang Power Snatches, left, 45#
7R + 12

Oly 10.1 + Cluster Press

Cluster Press 5x5 @ 180#
*Rest 15 sec btwn reps

Banded Step-Ups

A.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 3x1 @ 160# - 170# - 180#
B.  Power Clean and Jerk 1x3 @ 180#, 1x2 @ 190#, 2x1 @ 205# - 215#
C.  Snatch Pulls 4x2 @ 215#
D.  Clean Pulls 4x2 @ 255#