Skill:
4 rounds (not for time) :
- 6 weighted pull ups
- 3 rope climbs (

) Got ALL THE WAY UP!!

Conditioning:
(partner up, total reps per team divided however)
-Legion run
50 push press (115/75) Used 75lbs
50 box step ups with BB above in front rack position(both feet count as one rep)
50 pull ups
50 burpees
-Stoplight run

Strength:

Back Sq - 3x135, 3x185, 3x215, 3x245, 2x265, 2x285, 2x305, 2x325 (hurt calf flared on heavier sets)

Metcon:

10-9-8-7-6-5-4-3-2-1-(DL 1.5XBW), (Bench 1.0xBW), (Clean .75xBW)

Time - 27:30

Wod 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

*Scale so that you have a DAMN good shot of getting into the 4-8 minute range.

1 mile run/walk to warm up

15 minutes stepmill (sprints every 5 minutes)

2x50 OH Alternating Lunge

Deadlift
3-3-3-3 (135/155/175/200/200)
(in between banded good morning)

DeadLifts for Hams
3x8 (135)

SUPERSET
2x15 Flexed Range Squat (45)
2x15 Barbell GoodMorning (45)

Single Leg (unilateral) Leg Press
3x10 each side

Lying Hamstring Curl
15x (15s rest)
15x (15s rest)
15x (15s rest)

4x20 Banded Reverse Crunch
3x10 Reverse Hyper Extension

2 mile run

"Figure 8"
8 RFT
8x Front Squat (95/65) * I used 65
8x Box Jump (30/24) * I used 30"
8x KB Swing (50/35) *I used 50

Rest 3 minutes
10 Rounds 40:20 Spin Bike Work (40 seconds hard work, 20 seconds rest)

Strenght:
5 max Dealifts @ 150kg

130609:
21-18-15-12-9-6-3
SDHP @ 35kg
Push Jerk @ 35kg

Workout of the Day
A.
Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift
For these, I was able to build up to a new 1RM of 355! Definitely not good technique, but it got up.

B.
For time:
Rounds of 15, 12 and 9 reps of:
1.25 x Bodyweight Deadlift
Pull-Ups
Hand-Release Push-Ups
For these, I did sets with 265, and I had to really slow the reps down. For the Pull-Ups, I used the red band for assistance, and I had to break my sets down into smaller groups.

Workout of the Day
A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds
On the Push Presses, I was able to get up to a 1RM of 155! I definitely arched my back, but I was still able to get the weight up. For the Pull-Ups, I simply did sets of 12,using a red band for assistance.

B.
For time:
Wall Ball Shots x 10 reps
Ring Dip x 1 rep
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps
…
Wall Ball Shots x 1 rep
Ring Dips x 10 reps
For the Ring Dips, I used the Dip machine with weight assistance, using 75#. For the larger sets of Dips, I had to break the larger sets into smaller chunks.

Strength:
5-5-5-5-5 Back Squats 85kgs
5-5-5-5-5 Front Squats 80kgs
5-5-3-3-2 Push Press 40kgs, 45,50,55,60

Metcon:
4 rounds
3 Hang Power Clean 60kgs
10 Single arm dumbell snatch (20kgs)
14 Pistols

Skill:
L-sit Muscle Ups

Sports:
Football

Warm up

Stretch

2 rounds
Run 1 mile
10 burpees
20 box jumps
30 calf raise
40 lunges
50 squats

Abs

Stretch

1 hour time limit