Metcon

At 0:

12 Power Clean, 155#

36 Pullups

12 Power Clean, 155#

6:07

At 10:00:

6 Power Clean, 155#

18 Pullups

6 Power Clean, 155#

3:24

Nordics to incline 4 sets

Mayhem Aerobic 4.1

4 Sets:

500 meters mod/fast - 2:29 - 2:32

Rest 1 minute

500 meters mod/fast - 2:29 - 2:32

Rest 2 minutes

2:23 - 2:26

4th of July

248 Double Unders

56 Burpees

34 KBS, 62#

13 Deadlift, 315#

1 Mile Run

32:35

Cliffhanger Challenge

 Max hang from pullup bar

1:46

Mayhem Aerobic 3.2

8 Sets:

300 meters fast - 1:15

*Rest 1:30

1:04, 1:02, 1:03, 1:04, 1:07, 1:06, 1:08, 1:07

Aux/Str

SL Hip Flexed w/ OH Press 3x5ea @ 45#

Eccentric Reverse Step Downs 3x6ea @ 15# DBs

Toes Elevated Stiff Leg DL 3x8 @  135#

Iso Tib Ant Raises 3x30 @ 7.5#

Metcon

In a 2 minute window x 5:

10 Power Snatch, 95#
10 Lateral Burpees over BB

Max Cals Bike

*Rest 2 minutes between rounds

19-13-11-7-3 = 53 total

Metcon

1 Round of DT @ 155# Every 2 minutes x 3

1:15, 1:30, 2:15

Mayhem Aerobic 3.1

3 Sets:

300 meters fast - 1:21

200 meters walk

600 meters fast - 2:43

100 meters walk

*Walk pace is about 1:15 per 100 meters

300s:  1:11, 1:08, 1:08

600s:  2:32, 2:33, 2:30

Stamina

3 RFT:

400 meter Farmers Walk, 35# DBs

35 GHD Situps

31:49

Mayhem Aerobic 2.2

4 x 4 minutes

*Rest after each rep: 1 - 1 min, 2 - 2 min, 3 - 3 min

*Pace is 800 meters in 4 minutes

All 800 meters finished between 3:44 and 3:50

Aux/Str

3 Sets:

Knee Banded SL RDLs to Hip Flexion x10ea

VMO Squats w/ Knee Band Resistance x12

3 Sets:

Poliquin Step Ups x15ea

Knee Banded Bulgarian Split Squats x10ea

Supine MF Straight Leg Abduction 2x15 @ 5#

MF Seated Hip Flexor lift over block 1x20 @ 5#

Mayhem Aerobic 2.1

5 Sets:

200 meters fast - :53

200 meters recovery walk

500 meters fast - 2:20

100 meters recovery walk

All 200s sub :50

All 500s in 2:10 or less

*Walk pace was about 1:15 per 100 meters

Str/Aux

3 Sets:

Prone Banded Hip IR (knee elevated) x15ea
Pigeon + Hip Flexors Extension over block x10ea

3 Sets:

Standing Thigh Banded Clams x12ea

Supine Feet/Glutes Elevated Banded Hip Flexors x15ea

3 Sets:

Banded Elephant Walks x15ea

Band Assisted Reverse Nordics x10

Mayhem Aerobic 1.2

4 Sets:

100 meters mod - :33

300 meters mod/fast - 1:32

200 meters fast - :53

*Rest 3 minutes between

Rx'd.  All 200s sub :50

Murph

FT w/ 20# vest:

Run 1 mile

20 Rounds of Cindy

Run 1 mile

LT in 2023 = 56:52

*Accidently reset watch after round 16 at about 40-41 mins

*Coasted the rest of workout - last mile was more of recovery walk/run

Str/Aux

4 Sets:

Wide Stance Banded Good Mornings x15

Straddle Alt Hip Flexor Raises x15ea

Bilateral Wide Hip Flexor Raises x15