Aux

3 Sets:

Band Assisted Reverse Nordics x12
Squat DB Y Raise + Hip IR x6 @ 5#

Seated DB Press + Bilateral Hip Flexor Raises x10 @ 10#

Kneeling Cossack + Hamstring stretch x8

3 Sets:

Seated Hip IR + SL Hip Flexor Raise x8

Down Dog + Lunge x5

Seated 90/90 Hip IR no hand support x3

Str

3 sets, 10 reps each:

DB 3 point raise @ 10#

DB bent over rear delt fly w/ pulse @ 10#

DB circle press @ 5#

3x10 @ 5#:

MF Seated Hip Flexor Lift offs

MF Supine Straight Leg Raises

Seated DB Super ROM laterals - myorep @ 8#

Set 1 - 25 reps

Set 2 - in mini sets of 15-6-4

BTB Cable laterals

3x10 @ 15# left

5x10 @ 7.5# right

Deadlift 10-10-7-7-3-3-3 @ 245# - 285# - 305# - 315# - 340# - 365# - 370#

Smolov 5.3

SL banded hip thrusts 2x15 @ green

Back Squat 7x5 @ 300#

MF standing hamstring curls 2x15 @ 20#

Metcon

FT:

15 Power Snatch, 115#

30 Cals Bike

15 Power Snatch, 115#

4:28

Str

Bench Press every 30 secs for 10 minutes @ 205#

Deadlift every 30 secs for 10 minutes @ 315#

Snatch Shrugs 5x5 @ 225#

Clean Shrugs 5x5 @ 265#

Machine Leg Press Seated Calf Raises - Drop Sets 20-15-10 @ 80#-60#-40# x 3

Smolov 5.2

Back Squat 5x7 @ 295#

GHD Situps 3x20

Back Extensions 3x20

Field

4 sets not timed:

KBS, 1.5 pood x 20

KB Goblet Squats, 1.5 pood x 15

Run 100 yards and back

Front Plank x 45 secs

*Short rest btwn sets

35 tire flips

Smolov 5.1

Hip Flexor Pulses 3x20

Back Squat 4x9 @ 290#

Iso Tib:

Anterior - 3x25 @ 10#

Inversion - 3x20 @ 5#

Eversion - 3x20 @ 5#

Field

Miller Test

LT = 47

PR = 53

45

*Wind and not all out

3 x 100 yard Empty prowler push

Str Aux

3 sets:

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

Side Lying MF Hip ER x 12 @ 5#

Side Lying MF Hip IR x 12 @ 5#

1 set ea side:

MF Hip IR/ER CARs drop set 15# - 10# - 5# - BW x 10 - 8 - 8 - 10

1 ea side:

MF Hamstring Curl dynamic EQI @ 10#

1 min on, 30 sec off, 30 sec on

Metcon

FT: 

3 rounds:

50 Double Unders

10 Deadlifts, 225#

2 rounds:
50 Double Unders

10 Deadlifts, 275#

1 round:
50 Double Unders

10 Deadlifts, 315#

*12 minute CAP

5R + 12

Smolov 4.4

Back Squat 10x3 @ 300#

Lat Pulldown Front 3x10 @ 150#

Track Metcon

4 RFT (first 2 rounds w/ 20# vest):

Run 400 meters

25 Pushups

50 Air Squats

19:48

*Wind rough in one direction

Smolov 4.3

Back Squat 7x5 @ 295#

Full GH Raises 3x6 @ BW