Metcon

FT w/ 20# vest:

1 mile Run, then

10 Rounds of: 3 Strict Pullups, 10 Pushups. 15 Air Squats, then

1 mile Run

1st mile @ 8:26

Last mile just under 11

39:46

Str/Aux

Peterson Step Ups 3x10 BW

GH Raises 3x8 BW - 10# - 10#

DB External Rotator 3x10 @ 10#

SL Eccentric Hip Extensions off GHD 3x5ea

High Knee KB Tea Pots 3x10 @ 1 pood

Weighted Side Plank Dips 3x10 @ 15# DB

Lateral SL Deadlifts 3x10 @ 15# DB

Half Kneeling Windmill 3x10 @ 10# DB

MF Eccentric Hip Flexion (supine elevated surface, opposite leg in flexion) 2x10 @ 10#

Metcon

21- 15 - 9 FT:

Bench Press, 155#

Bike Cals

7:29

Metcon

FT w/ 20# vest:

Run 1 mile

100 Burpees

Run 1 mile

43:47

1st mile sub 9

Burpees @ 29

*Hot, windy, under-recovered (sleep, sick, booze)

*Walked a lot of 2nd mile

Stamina

4 Sets:

10 Back Squat, 225

2 Minutes of Single Unders

10 Strict Parallel Grip Pullups

*Not for time but keep moving

Str Aux

Poliquin Step Ups 3x15 @ BW

DB Pullover 3x12 @ 45#

Tib Bar 3x30 @ 25#

Seated SL Hip Flexor Sit Ups (toe under DB, opposite leg tucked) 3x12 @ BW

Donkey Calf Raise (belt) 4x20 @ 45#

Track

5 x 600 meter run w/ 3 min rest btwn

4 w/ 20# vest, last one w/o vest

2:50, 2:48, 2:52, 2:52

2:47

Metcon

FT w/ 20# vest:

Run 1 mile, then

5 RFT:

6 Front Squat, 155#

8 Pullups

30 Double Unders

21:54

Reverse Hypers 3x12 @ 180#

Supine Cable Double Hip Flexion 3x12 @ 50#

Core

3 sets w/ 20# vest:

1 minute front plank

25 Russian twists, 20# medball

Metcon

FT w/ 20# vest:

9 Pushups

100 meter Run

15 Pushups

200 meter Run

21 Pushups

400 meter Run

21 Pushups

200 meter Run

15 Pushups 

100 meter Run

9 Pushups

9:33

Glow 12.2

Power Snatch 5x2 @ 155#

Power Clean & Jerk 5x1 @ 185#

Metcon

Buy in:

Tabata Bike - 64 cals

5 RFT:

8 DBall Cleans, 100#

10 Burpees

9:13

Cash out:

20 Cals Bike - :46

Metcon

FT:

20 DB Bench Step Overs, 15#

30 GHD Situps

50 Cals Bike

30 GHD Situps

20 DB Bench Step Overs, 15#

10:39

Metcon

FT:

800 meter run w/ 20# vest

100 Air Squats w/ 20# vest

400 meter run w/ 20# vest

50 Air Squats w/ 20# vest

12:32

*Rest 4 minutes

FT:

800 meter run

100 Air Squats

400 meter run

50 Air Squats

12:09

Metcon

AMRAP 10 w/ 20# vest:

1 PC&J, 155#

5 Pullups

10 Pushups

15 Air Squats

6R + 1

*Rest 2 minutes

AMRAP 10:

1 PC&J, 155#

5 Pullups

10 Pushups

15 Air Squats

5R + 1 + 5 + 4

Hang from pullup bar:

20 sec w/ ball grips, 40 sec off

20 sec w/ ball grips, 40 sec off

20 sec w/ ball grips, 1:40 off

45 sec regular