Wendler Wk 2 - DL

KB Supported Dead Bugs - Hands 3x8 @ 18#

KB Supported Dead Bugs - Feet 3x8 @ 18#

Death March 3x8 @ 30# DBs

DL

2x3 @ 285# - 325#

370# x 3+ (4) *Lost it on the grip left hand

DB Rows x/1/3/0 3x10 @ 60#

Reverse Hypers 3x10 @ 180#

Seated Horizontal Machine Calf

Drop Sets of 15-12-10 @ 100# - 80# - 60# x3

Wendler Wk 2 - FS

Seesaw Walk to Vertical Jump 2x3

Leg Cradle Lunge w/ Lateral Bending 2x3

Front Squat

2x3 @ 185# - 210# 

240# x 3+ (7)

Wendler Wk 2 - Press

Parallel Grip Pullups 3x6 w/ eccentric

Peterson Step Ups 4x10 @ BW

Press 

2x3 @ 130# - 150#

170# x 3+ (7)

3 Sets:

Banded Tricep Skull Crusher x25

Banded Curls x25

Str

DB Bulgarian Split Squats 3/1/x/0 3x8 @ 45#

Full GH Raises w/ eccentric 3x8 @ BW

BB Rows x/1/3/0 3x8 @ 115#

Metcon

Bike 20 sec on, 40 sec off x5 for max cals

80

Aux

Yoga Core

Yoga Balance

Wendler Wk 1 - DL

DB SL RDLs 3x8ea @ 35# KB

Iso Tib Ant Raises 3x25 @ 10#

BB Rocking Calf Raises 3x15 @ 95#

DL

2x5 @ 265# - 305#

350# x 5+ (12)

Back Extensions 3x12 w/ eccentric @ BW

Seated Good Mornings 3x12 @ 35# DBs

Wendler Wk 1 - Press, FS

Poliquin Step Ups 4x15 @ BW

VMO Squats 4x15 @ BW

Press 

2x5 @ 120# - 140#

150# x 5+ (12)

Front Squat

2x5 @ 170# - 200# 

225# x 5+ (7 or 8)

DB External Rotator 3x10 w/ eccentric @ 15#

DB Powell Raise 3x10 w/ eccentric @ 15# - 10# - 10#

Metcon

 AMRAP 12:

3 Burpees

3 GHD Situps

6,6,9,9,etc 

Round of 18 + 10

136 total

Up Down Challenge

 Max Burpees in 5 minutes

47 in 2 mins, 110 in 7 mins, 100 in 6:39

71 (25 @ 1 min, 40 @ 2 mins)

Sta

Bike 45 secs easy, 15 secs hard x 15

Metcon

3 RFT:

Pushups 50, 35, 20

BW Bulgarian Split Squats 25ea, 20ea, 15ea

9:59

Metcon

Hamstring Leans 3x10 @ 20# DBs

Side Neck 3x12 @ 50#

EMOM until failure:

1 Deadlift, 275#

3 Burpees

3 KTE

* Add 2 KTE every round

6R + 1 + 3 + 4 (Round of 13 complete)

Nordics to Incline 2x4, 2x2

Aux/Core

3 Sets:

Glider Hamstring Curls x15

Glider Pikes x12

Ab Wheel x10

3 Sets:

High Knee Tea Pots x8 @ 1 pood

ATG Split Squats elevated x8ea @ 15# DBs

Tib Bar x30 @ 25#

Metcon

Standing Lat Pulldowns 3x12 @ 60#

Cable Pancake 3x12 @ 60#

For time, Rest 3 minutes between:

10 Front Squats, 155#
30 Press, 50% 1RM - 105#

2:23

10 Front Squats, 155#
30 Supine Ring Pullups
2:28

10 Front Squats, 155#
30 Burpees

2:50

Core

3 x 10 all w/ 5# DBs:

Glute Bridge OH DB to opposite knee (bent)

Upright Seated Knee Tucks w/ DB Under Legs to OH

V Ups w/ DB OH to Up

Knee Tuck Crunch w/ DB OH Punch

3 x 12:

Front Plank Thigh Banded SL Leg Raises

Front Plank Thigh Banded Valslide Hip Abductions into Knee Tuck

Front Plank Thigh Banded Valslide Bent Knee Hip Abductions