Metcon

FT and reps:

21 Deadlifts, 225#

2 mins DUs

2 mins Burpees

15 Deadlifts, 225#

2 mins DUs

2 mins Burpees

9 Deadlifts, 225#

2 mins DUs

2 mins Burpees

Rd 1 = 89/20 =109

Rd 2 = 78/18 =96

Rd 3 = 65/15 =80

Total DUs = 232, Total Burpees = 53

Total reps = 285, Total time = 17:19

Aux

Walk 20 minutes w/ 20# vest

Aux Str

DB External Rotator 3x15 @ 10#
BB Front Raise 3x10 @ 45#

Band Assisted Reverse Nordics 3x10

Nordics to incline (strap) 4x5
Copenhagen planks - 2 sets straight leg, 2 sets bent leg x 20 sec

Sorensen Hold 1 x 1:15

Wall Sit Hold w/ 45# plate 1 x 1:15

Aux/Core

3x10 w/ 15# ball w/ partner:

Scoop Pass

Chest Pass

3 sets:

Kneeling Ab Wheel x10

Reverse Crunch w/ eccentic x10

Then,

Front Plank forearms on stability ball x 1 minute

10-8-6-4-2 AFAP:

Trap Bar DL low, 185#

Trap Bar Jumps, 185#

Vertical Jumps w/ 10# DBs

TRX Y, W, T 1x10ea straight through

Grindstone 12/22 multi

Ipsi Deadbugs 3x8

Side Pillar to hip drop & reach 3x5

Seated side laterals w/ forward lean 3x10 @ 15# 

SL Banded RDLs 3x8 @ 15# DB, blue

Standing Calf Raise 3x75 @ BW

BB RDLs 4x4 @ 225#

DB Pullover 4x10 @ 45#

SA Landmine Rotational Power Clean 4x5 @ 45# - 55# - 65# - 75# 

Aux

Single Unders 3x100

Ninja Roll up to Vert Jump 3x3

Shin Hops 3x3

Ipsi Deadbugs 3x8

Skill, 3 cycles:

Banded Slingshots

Incline Halos

Wall Back Bend Hold

Half Kneeling SA DB OH Hold @ 15#

Grindstone 12/15 mand lower

Alt Contra Deadbugs 3x8

KB Swing 3x12 @ 2 pood

Row 1 x 30 cals

Strict Pullups - 10, 8, 6

*Rest 2 minutes between sets

Front Squat 5x1 @ 245#

Slam Balls 5x10 @ 40#

DB Incline Bench Shrugs 3x10 @ 60#

Donkey Calf Raise (belt) 3x25 @ 45# 

Aux/Str

3 sets, each leg at once:

Seated Ankle Band Resisted Hip IR w/ ball between knees x15 @ red

MF Standing Hip Flexors x25 @ 15#

3 sets:

Seated SL Hip Flexor Sit Ups (toe under DB, opposite leg tucked) x10 @ BW

Seated Hip Flexor lifts over KB x10

Metcon

AMRAP 5:

2 Deadlift, 315#

15 Cals Bike

4R + 2

Str/Aux

DB Pullover 3x10 @ 45#

Decline DB Flys 3x10 @ 10#

MF Knee Extensions on Incline Bench (Knee at top) 3 sets:  1x20 @ 10#, 2x15 @ 15#

MF Supine Adductors 3x8 @ 5#

MF kneeling Thigh Banded Glute Kickbacks 2x20 @ 15#

BB Gargoyle Curls 2x15 @ 45#

Grindstone 12/8 opt strength

Reverse Sled 5 minutes @ 55#

Stability Ball Leg Curls 3x12

Staggered Stance DB RDLs 3x5ea @ 45#

3 Sets Right leg then 3 Sets Left leg:

MF Hip Flexors x20  @ 10#

MF Supine SLR x12 @ 10#

Bulgarian Split Squats x 15 @ BW

Grindstone 12/8 mand upper

Banded Pushups 3x20 @ green

Lateral Med Ball Throw 3x10 @ 10#

Banded Hammer Curls 3x25 @ green

DB Neutral Grip Bench Press 5 sets:

20 @ 70#, 15 @ 80#, 10 @ 85#, 8 @ 90#, 6 @ 95#

Banded Rear Delt Pull 5x12 @ red

One Arm DB Incline Row 3x8 @ 70# 

Grindstone 12/8 mand lower

Bike Cals 30,20,10 @ :36, :25, :12

Reactive Tea Pots 3x20 @ 1 pood

VMO Squats 3x10 @ 1.5 pood

Front Squat 4x1 @ 255# - 265# - 275# - 285#

Strict Parallel Grip Pullups 4x5

Prone Banded Hamstring Curls 3x12 @ green

MF SL RDLs 3x8 @ 10#

Standing Calf Raise 2x85

Metcon

AMRAP 10:

10 SDLHP 95#

25 Cals Bike

4R + 10

Grindstone 12/1 mand upper

KB SA Elevated RDLs 3x8ea @ 1.5 pood

Lunge Position Lateral Banded Rotations 3x10ea @ blue

Standing SA Bottoms Up KB Press 3x8 @ 1 pood

Close Grip Bench Press 4x3 @ 185# - 210# - 230# - 245#

Knee Supported DB Tranny Rows 4x10 @ 70#

Seated BB Press 3x20 @ 45#

Banded Hammer Curls 3x20 @ green

Supine DB Tricep Extensions 3x20 @ 15#

Metcon

FT:

10 Power Clean, 155#

20 Lateral Burpees over BB

40 Cals Bike

20 Lateral Burpees over BB

10 Power Clean, 155#

8:46