Metcon

Alternating Death by:

Min 1 - 1 Burpee

Min 2 - 2 KBS, 1.5 pood

Min 3 - 3 Burpees

Min 4 - 4 KBS, 1.5 pood

Etc until failure

Round of 18 + 8

Field Strong PAP 3.4

A1. Press 5x3 @ 155# - 165# - 175# - 185# - 190#

A2. Reverse OH Medball Toss 5x3 @ 25#

B.  Front Squat 3x3 @ 255#

Metcon

EMOM 16:
1- 24 Cals Bike

2- 18 Back Extensions

3- 12 Devil Press, 15#

4- Rest

Rx'd

Field Strong PAP 3.3

A1.  DB Front Raise 3x10 @ 20#

A2.  Read Delt Fly 3x10 @ 30#

A3.  DB RDLs 3x6 @ 75#

A4.  Single Unders 3x100

A5.  DB Pull Over 3x10 @ 45#

A6.  Supine Ring Pullups 3x10

B1.  Deadlift 5x1 @ 390# - 410# - 425# - 435# - 445#

B2.  KBS 5x5 @ 70#

Field Strong PAP 3.2

A1.  Ankle/Knee Band Walks 2x10ea

A2.  Charlestons 2x10ea

B.  Power Snatch 5x2 @ 155# - 160# - 165# - 170# - 170#

C.  Starr Shrugs 3x10 @ 225# - 245# - 245#

Field Strong PAP 3.1

A1.  Elevated Dying Bugs 2x10ea

A2.  Banded Good Mornings 2x20

A3.  Athletic Burpees 2x3

B1.  Back Squat 5x3 @ 350#

B2.  Seated Box Jumps 5,3,3,1,1 @ 24"

C1.  Standing Calf Raise 4x50 - last 2 sets w/ 20# vest

C2.  Full GH Raises 4x7 @ 20# vest

C3.  Lateral Skiers Low Box 4x10ea - last 2 sets w/ 20# vest

Metcon

5 Rounds of 1:30 on, :45 off:

Cals Bike 25-23-21-19-17

75# Max Power Snatches in remaining time

Total reps = 51

Field Strong PAP 2.4

A1.  DB RDLs 3x10 @ 70#

A2.  Childs Pose Progression 1 3x3

A3.  OHS 3x10 @ 45#

B1.  Deadlift 5x3 @ 365# - 385# - 400# - 410# - 420#

B2.  Trampoline Sprints 5 x 10 sec

C.  DB Bulgarian Split Squats 7x8ea @ 55# - 60# - 65# - 70# - 75# - 85# - 85#

D1. Close Grip Bench Press 5x3 @ 225# - 245# - 255# - 265# - 280# (2)

D2. Deficit Pushups 5x10

Field Strong PAP 2.3

A1.  Cocky Walks 3 x 10 yards

A2.  Spiderman Crawl w/ Elbow Drop 3x4ea

A3.  Butt Kicks 3 x 10 yards

A4.  Single Unders 3x100

B1.  Clean Shrugs 4x5 @ 255#

B2.  Full GH Raises 4x8

C1.  Heavy Front Carry Squat 10,8,8,7,6 @ 100# DBall

C2.  Med Ball to Toes 5x10ea @ 20#

Metcon

EMOM 20:

Odd - 15 Cals Bike

Even - 10 GHD Situps

Rx'd

Field Strong PAP 2.2

A1.  4 Way Deadbugs 3x6

A2.  Standing Tea Pot 3x10ea @ 1.5 pood

B.  5 sets:

Trampoline Sprints x 10 sec

Quick Feet Over Over Back Back x 10 sec

C1.  Valslide Eccentric Hamstring Curls 3x10

C2.  DB RDLs 3x10 @ 65#

D.  Front Squat 3x10 @ 205# - 215# - 225#

Field Strong PAP 2.1

A1.  Empty Bar HPC 2x10

A2.  Empty Bar Press 2x10

A3.  Pillar to Plank Press Up 2x10

A4.  Seated Arm Swing 2 x 30 sec

B1.  Lateral Plyo Skiers 5x10ea

B2.  Hang Power Clean 5x3 @ 170# - 175# - 180# - 190# - 200# 

C1.  Push Press 5x3 @ 165# - 175# - 185# - 190# - 200# (2)

C2.  Kneeling Close Clapping Pushup 5x10

Metcon - Grettel

10 RFT:

3 Power Clean & Jerks, 135#

3 Bar Facing Burpees

LT = 5:55

5:47

Field Strong PAP 1.3

A1.  Supine Scapula Retractions 2x10

A2.  SL DB RDLs 2x10ea @ 25#

A3.  Cocky Walks 2x10 yards

A4.  Spiderman Crawl w/ Elbow Drop 2x4ea

A5.  Knee Hug to Horz Lunge Twist 2x3ea

A6.  Ninja Roll Up to Vert Jump 2x3

B1.  Deadlift 5x5 @ 340# - 355# - 370# - 385# - 395#

B2.  Consecutive Broad Jumps 5x3

C.  CAT Back Squat 5x5 @ 295# (80% of 5RM)

90 sec rest between

D1.  Close Grip Bench Press 5x5 @ 205# - 225# - 240# - 250# - 260# 5RM

D2.  Slam Balls 5x8 @ 40#

Metcon

21-15-9 FT:

Bike Cals

Power Snatch, 105#

Goal = sub 7:30

6:54

Field Strong PAP 1.2

A1.  Ankle/Knee Band Walks 2x10ea

A2.  Elevated Dying Bugs 2x10ea

A3.  Jump Rope Single Unders 2x100

B1.  Back Squat 5x5 @ 285# - 315# - 335# - 355# - 370# PR

B2.  Trampoline Sprints 5 x 10 sec

C1.  Isometric Rack Pull 5 x 10 sec

C2.  Box Jumps 5x3 @ 24"

D.  4 RFT:

Dynamic Step Ups x 10ea

Shin Hops x 3

Med Ball to Toes x 10ea @ 20#

6:41

D1.  Prone Banded Hamstring Curls 3x15 w/ 1 sec eccentric

D2.  SL Lateral Banded Hip Adduction (band around foot) 3x12ea

D3.  Captain Morgans 3x5ea

Field Strong PAP 1.1

A1.  Pillar to Plank Press Up 2x10ea

A2.  Strict Parallel Grip Pullups 2x10

A3.  Standing Banded Bent Elbow Forearm Pronations 3x15ea

B1.  Press 5x5 @ 145# - 155# - 165# - 175# - 180#

B2.  Depth Pushups to Explosive Rebound Up 5x3

C.  Muscle Snatch 3,3,2,2,1,1 @ 135# - 135# - 145# - 155# - 165# - 170#

Hau'ula Loop Trail Hike