Metcon

5 RFT w/ 20# vest:

15 Cals Bike

10 Devil Press, 15#

10:22

Str + Metcon

Strict Pullups 

1 x 10

1 x 4 w/ 3 sec hold at top

1 x 5 w/ 5 sec hold at bottom 

Bench Press 4x4 @ 250# (85% of 1RM)

AMRAP 20:
Run one lap around backside of building

1 Round of Cindy

3 Power Snatch, 95#

Run one lap around backside of building

1 Round of Cindy

6 Power Snatch, 95#

etc...

5R + Run + 5 + 10

Metcon

AMRAP 6:

100# DBall over bar

-Set bar at shoulder level

38

Core

4 Sets:
DB Reach Under to Extension x 10 ea w/ 10# DB
V-Up w/ 10# DB Pass Around x 5 ea

Superman Banded Y-W-T x 10

4 Sets:

Banded SL Alt Knee Tuck x 10 ea

Superman Banded I-T x 10 ea

Banded Spread Eagle x 2 into Double Knee Tuck x 10

Metcon - Death by

Death by Power Clean and Jerk, 135#

LT = 9R + 7

10R + 5

B Oly 8.3

Hip Flexor KB lift/hold

Depth Jumps w/ w/o 20# vest

A.  Power Snatch 7x1 @ 145# - 155# - 160# - 170# - 155# - 160# - 170#

B.  Power Clean and Jerk 2x2 @ 180# - 190#, 5x1 @ 200# - 215# - 190# - 200# - 215#

C.  BB Rows shin to gut 4x5 @ 205#

Battle Ropes 20on/10off of:  Alt waves, up/down waves, slams, in/out waves

x 4 sets straight thru

Monkey Feet hamstring curls 3x10ea @ 15#

Metcon + Aux

AMRAP 15:
1 DL, 275#

5 Cal Bike

2 DL, 275#

10 Cal Bike, etc

Round of 7 + 8

Deadbug Pullover w/ Psoas march 3x6 ea 

Eccentric Y Raises 3x8 @ 10# plates

Tib bar 1x100 @ 10#

Str + Metcon

Total of 20 Strict Cannonball Pullups

Front Squat 5x5 @ 235# (80# of 1RM)

AMRAP 15:
3 Rounds of: 3 Burpee Pullups + 9 Air Squats

18 Cal Row

4R + 1

Rev Hypers 3x10 @ 180#

Metcon

5 RFT:

15 GHD Situps

20 Cals Bike

Goal = sub 12:30

10:51

Str

2 Sets:

Lateral Ankle Band Walk 10ea

SL Glute Bridge 10ea

Lateral Knee Band Walk 10ea

Bird Dog Hold 30 sec ea

Banded Side Clam Raise 12ea

Back Squat 5x5 @ 315# (80% of 1RM)

Tib Bar 1x100 @ 10#

Metcon

On the 4:00 x 5 Rounds:

30 Air Squats

20 Cals Bike

10-8-6-4-2 Power Clean and Jerks @ 135# - 145# - 155# - 165# - 185#

Rx'd

Tib Bar 2x25 @ 25#, 2x50 @ 10#

Str + Metcon

Strict Pullups 

w/ 20# vest 5x6

BW 1 x max - 11

Bench Press 5x5 @ 235# (80% of 1RM)

FT:

30 DL, 275#

20 Front Squat, 185#

10 Power Snatch, 135#

8:37

B Oly 8.2

Knee Jumps

SL Lateral jumps onto block

A.  Power Snatch 2x3 @ 155#, 2x2 @ 160#

B.  Power Clean + Hang Power Clean 2 sets @ 195#, 3 sets @ 210#

C.  Split Jerks 4x1 @ 175# - 185# - 195# - 205#

D.  Snatch Pull 2x4 @ 185#, 3x4 @ 205#

E.  Snatch Shrugs 5x5 @ 255#

Metcon

FT:
100 Cals Bike

*Every minute that passes perform 10 second L sit Hold

8:55

Metcon

FT:

75 Cals Bike

Then,

10 Rounds of:

3 DBall Cleans, 100#

6 Pushups

9 Air Squats

12:33

DB Monkey Feet Leg Curls 3x10 ea @ 15#

DB Monkey Feet Hip Flexors 3x10 ea @ 15#

Yoga + Yoga Core

B Oly 8.1

A.  2 Snatch Pulls + 1 Power Snatch 2 sets @ 145#, 3 sets @ 155#

B.  Power Cleans 2x3 @ 210#, 3x1 @ 215# - 225# - 225#

C.  Clean Pulls 2x4 @ 245#, 3x4 @ 275#

D.  Rack Jerks 4x1 @ 175# - 185# - 195# - 205#

E.  Clean Shrugs 5x5 @ 305#

Metcon

EMOM 15:

1 - 20 Cals Bike

2 - 10 Burpees

3 - 3 DBall Cleans, 100#

Rx'd

Metcon + Aux

Parallel Grip Strict Pullups 4x8 @ BW

21-15-9 FT:
Cals Bike

KBS, 1.5 pood

Goal = sub 4:30

3:44

3 Sets:
Back Extension Hold x 45 sec

SL Glute Bridge Hold x 45 sec ea

B Oly 7.3

Strict Pullups 1 x max @ BW - 14

A.  Power Snatch 4x1 @ 145# - 155# - 160# - 170#
B.  Power Clean and Jerk 2x2 @ 180# - 190#, 2x1 @ 205# - 215#

Death by Burpee w/ 20# vest

PR = 14R + 9

12R + 9