1) 4 Rounds for Time
Run 400m
10 Back Squat @ 165
20 GHD Situps

2) Mobility (3 Min each)
Squat Bottom
Hamstrings
Pigeon L
Pigeon R
Squat Bottom

1) Run 5k
2) Mobility #2

1) 21-15-9
Dead lift @ 165
Box Jumps (24)
Pullups

2) Mobility #1

1000m run (warm up)

4 Rounds (not for time)
10 Med Ball Cleans (14lbs)
10 KB Swings (35lbs)

C&J Assistance:
Press From Split 3x5 55-65-65
(in between 30 second boat pose)

Split Jerk (work to heavy single)
6x1
75-85-95-105-115-120

2 Power Cleans EMOM 7 minutes
85-85-85-85-95-95-95

4 Rounds:
3x Back Squat @ 65% (165)
7x Ring Row
9x Plyo Pushups
Rest 120 seconds

Good Morning 3x10 (65)

Capacity/Conditoning:
20x 30:30 c2

Hammer strength bench press:
10 x 90; 10 x 90; 8 x 100

Hammer strength low row:
10 x 45; 10 x 65; 10 x 90

Decline bench press, 185 pounds:
7-6-5 reps

Pull-ups, 40 pound assist:
7-6-6

Bar dips
6-6-5

Skill
Snatch - 60kg
C&J - 70g

Strength
3-3-2-1 Front Squats
(100kg - 110kg - 120kg PR - 130kg Fail)

Midline
3x10 Back Extensions (15kg)
60 seconds Weighted Plank Hold (5kg with arms extended)

Sprinting/Running
800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
Sprints - 4x20m, 3x40m
6xStanding Triple Jumps
600m Run + Static Stretching (Cooldown)

Back squat 255 pounds
5-1-3-3 reps

Bench press 205 pounds
5-2-3-3 reps

Deadlift 275 pounds
7 reps

Pull-ups
10-5 (40 pound assist)

4 Rounds, no time element of:

Dumbbell Press/Pullover x12
Dumbbell Chest Press x12
Push ups x12
Dumbbell Flys x12

Used two 25 pound dumbbells for most workouts, last couple rounds used 35's for the chest press.

3 rounds, 1 minute each station, 1 minute break between rounds (FGB format):

Burpees 17 - 15 - 15
Snatch (75 lbs) 10 - 9 - 8
Box jump (24 inch) 16 - 16 - 12
Thrusters (75 lbs) 13 - 12 - 11
Pull-ups 20 - 16 - 12

BBG
1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.
95#-115#-135#-145#-155#

2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1
(135#)-(135#)-(135#)-135#-(135#); yeah... I missed 4 out of 5. I'm not very consistent w. this lift. I suck at it.

3a) 3X5 Snatch First Pulls (3 second pause at the knees) – heaviest possible, rest 60 sec. DEMO VIDEO
135#-135#-135#

3b) 3X5 Non-Heaving Drop Snatch – heaviest possible, rest 60 sec.
95#-95#-115#

Conditioning
For total reps:

2:00 ME Double Unders
160

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
62

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)
60

Then (no rest)-

2:00 ME Double-Unders
112