Metcon

3 RFT:

9 Power Snatch, 115#

9 Cals Bike

3:51

*Rest 5 minutes

3 RFT:

9 Power Clean, 155#

9 Cals Bike

4:49

Str

Ankle/Knee Band Walks

Back Squat @ 350# (90% of 1RM):  2x3, 1x2

DB Bulgarian Split Squats 4x8 @ 25# - 35# - 45# - 50#

Oly 12.2

Strict Pullups 3x8 @ BW

Reverse Hypers 3x10 @ 180#

A.

Clean Pull + Power Clean @ 155# - 175# - 185#

Power Clean and Jerk @ 170# - 180# - 190# - 180# - 190# -205#

Power Clean @ 215# - 215#

B.

Snatch Pull 2x2 @ 135# - 145#

Power Snatch @ 155# - 165# - 170# - 155# - 165# - 170#

Metcon

7 RFT:

7 Devil Press, 15#
49 Double Unders

Goal = sub 12

11:35

Metcons

AMRAP 10:
10 Burpees

10 Wall Balls, 10', 20#

6R + 10

*Rest 5 minutes

3 RFT:

25 Cals Bike

50 DUs

9:48

Oly 12.1 + Metcon

A.  

Snatch Pull + Power Snatch @ 135# - 135# - 145# - 155#

Power Snatch @ 155# - 165# - 165# - 165#

B.

Clean Pull + Power Clean @ 170# - 170# - 180# - 190#

Power Clean & Jerk @ 180# - 190# - 190# - 190#

Power Clean @ 195# - 205# - 205#

21-15-9 FT:

Cals Bike

KBS, 1.5 pood

LT = 3:44

2:41

Metcon

AMRAP 10:

3 Burpee Box Overs, 24"

3 DL, 225#

6, 6, 9, 9, etc

Round of 15 + 2

Metcon

FT:
40 Cals Bike

120 DUs

40 Cals Bike

*Every Minute that passes do 5 DL @ 185#

11:52

Metcon

AMRAP 15:

3 Burpees

6 Deadlift, 225#

15 Cals Bike

7R + 3 + 2

Metcon

FT w/ 20# vest:

800 meter Run 

40 Cals Bike

LT = 6:46 WITHOUT vest

6:26

Oly 11.2

Power Snatch

1x3 @ 135#

9x1 @ 145# - 155# - 165# - 145# - 155# - 165# - 145# - 155# - 165#

Power Clean and Jerk 

1x3 @ 170#

8x1 @ 185# - 195# - 205# - 185# - 195# - 185# - 195# - 205#

Metcon

FT:

800 meter Run

40 Cals Bike

6:46

Metcon

2 RFT:
25 GHD Situps

20 Cals Bike

15 Front Squat, 135#

9:37

Metcon

21-15-9 FT:

Cals Bike

Power Snatch, 95#

7:06

Oly 11.1 + Metcon

A. Snatch Pull 2x2 @ 165#

B.  Power Snatch 2x2 @ 135#, 4x1 @ 145# - 155# - 155# - 165#

C.  Clean Pulls 2x2 @ 225#

D.  Power Clean and Jerk 6x1 @ 175# - 180# - 190# - 175# - 180# - 190#

AMRAP 12:

10 Lateral Burpees over BB

1 Round of DT @ 155#

3R + 4