Field 4 pre MT

2 Rounds:
Sprint Prep Sequence

Alt Contra DB

EMOM 12:
100 yard sprint

All in 14 secs or less

Coil med ball throw to sprint x 3

Med ball sprint starts x 4

PU - 3, B Oly 5.1, Metcon

Strict Pullups 7-10-6-6-9+ (10)

50 no grip Banded pull aparts

50 no grip Banded face pulls

50 seated rear delt raises, 15# DB

A.  3 Position Snatch 2 sets @ 120#, 3 sets @ 125#

B.  PC 2x3 @ 195#, 3x3 @ 210#

C.  Clean Pulls 2x5 @ 245#, 3x3 @ 260#

D.  PP 2x1 @ 175#; Split Jerk 2x1 @185#

E.  Clean Shrugs 5x5 @ 275#

Two, 5 minute Rounds:

200 meter Farmer Carry, 1.5 pood KBs

Then as many reps as possible: 5 Burpees + 10 KBS, 2 pood

*Rest 2 minutes between Rounds

2R + 5 + 4, 1R + 5 + 5

Metcon

 AMRAP 5:

165# Power Clean and Jerks

20 

Metcon

4 Rounds, each for time

6 PC, 155#

6 PP, 155#

18 Lateral Burpees over BB

*Rest 3 mins btwn rounds

1:33, 1:33, 2:23, 2:57

Field 3 pre MT

2 Rounds:
Sprint Prep Sequence 

Alt Contra DB

Beep Test w/ 20# vest

PR = L8S2

L7S2

Plyos:

Z Pattern Run x 4

Short Sprint w/ cone circle x 2 ea

Short Sprint w/ side step x 2 ea

Peacock Agility x 1 ea

Sprints, in yards:

W/ 20# vest:

Accel 10, sprint 10 x 2

Accel 10, sprint 30 x 3

Sprint 10 x 2

Sprint 40 x 1

W/O vest:

Sprint 10 x 2

Sprint 40 x 1

Track:

4 x 400 meters w/ 2 min rest btwn

1:24, 1:23, 1:26, 1:28

Metcon

4 RFT:
25 KBS, 2 pood

25 GHD Situps

25 Back Extensions

25 KTE

28:37

PU-2, B Oly 4.2

 Strict Pullups 6-9-6-6-9+ (10)

A. PS 2x2 @ 135# - 145#, 4x1 @ 155# - 160# - 155# - 160#

B. PC + HPC + PC 1 set @ 180#, 2 sets @ 195#, 1 set @ 200#

C. PC&J 2x2 @ 170# - 180#, 3x1 @ 190# - 190# - 205#

D. Snatch Shrugs 3x5 @ 225#

Metcon

3 RFT:

10 Devil Press, 15#

20 KBS, 1.5 pood

30 Back Extensions

5 DBall Cleans, 100#

11:35

Field 2 pre MT

2 sets:

Sprint Prep Sequence

Alt Contra DB x 6

EMOM 12:

100 yard sprints

14, 14, 14, 15, 14, 15, 16, 16, 16, 16, 16, 16

*35 deg

Sprints, in yards:

W/ 20# vest:

Accel 10, sprint 10 x 3

Sprint 10 x 3

W/O vest:

Accel 10, sprint 20 x 1

Sprint 20 x 1

Metcon

 AMRAP 12:

20 GHD Situps

20 Walking Lunges, 45# DBs, (L+R=2)

3R + 20

Aux

Bike 10 mins

Banded Supine 90/90 Hip IR 3x30 ankle & below knee

Banded Quadruped Straight Leg Hip Abduction 3x20ea

PU - 1, B Oly 4.1

Strict Pullups 6-8-6-6-8+ (9)

Weighted Box Jumps

A. PS + HPS + PS 4 sets @ 115# - 125# - 125# - 115#

B. PS 3x2 @ 145# - 155# - 155#
C. PC 2x3 @ 195#, 3x2 @ 205#

D.  Clean Pulls  4x3 @ 245# - 245# - 255# - 255#

E. BB Rows shin to gut 4x5 @ 185#

F. Clean Shrugs 3x5 @ 305#

Metcon

FT:

150 KBS, 1.5 pood

*EMOM perform burpees, starting with 1 and adding 1 each minute

8:54

Metcon

Every 2:00 x 5 Rounds:

9 DB DL, 45#
6 DB HPC, 45#

3 DB PP, 45#

Yoga Core

Field 1 pre MT

2 Sets:
Alt Contra Deadbug x 8
Sprint Prep Sequence

Wall Drill

2 sets of Skip Sequence

AFAP for 2 sets, rest as needed btwn:
Run 400 meters

8 DBall Cleans, 100#

Run 100 yards

10 Burpees

Run 100 yards

8 DBall Cleans, 100#
Run 50 yards and back

25 Air Squats

Run 400 meters

Rx'd

Sprints, in yards:

W/ 20# vest:

Accel 10, sprint 10 x 2

Accel 10, sprint 20 x 2

10 x 2

W/O vest:

10 x 1

20 x 1

DL - 12 - Kovid

Reverse Hypers 3x10 @ 180#

DL
2x10 @ 210# - 285#

1x5 @ 340#

1x1 @ 385# 2" deficit

2x1 @ 415# - 440#

B Oly 3.2 - Kovid

Knee Jumps

A.  2 Clean Pull + 2 PC 2 sets @ 185#, 3 sets @ 195#

B.  Power Snatch 

3x2 @ 135# - 145# - 145#

5x1 @ 155# - 160# - 155# - 160# - 160#

C.  PC&J 2x2 @ 170# - 180#, 5x1 @ 190# - 205# - 190# - 205# - 205#

*Failed all 3 jerks @ 205#

D.  Snatch Shrugs 4x5 @ 225#

Metcon - Kovid

On the 6:00 x 4 Rounds
60 DUs
30 Wall Balls, 20#, 10'
10 Burpees

Rx'd