Heavy: ME (Full Vest)

7 Rounds
Pullups Vest
Pushups Vest
60s

Conditioning:

3 Rounds
20 Pushups
10 Pullups
40 Double Unders

Midline:
3 Rounds
15 Situps
10 T2R

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 85kg x 5, 90kg x 5, 100kg x 10
Week 6: 82.5kg x 3, 95kg x 3, 107.5kg x 10
Week 7: 90kg x 5, 100kg x 3, 112.5kg x 10
Week 8: 47.5kg x 5, 60kg x 5, 72kg x 5
Week 9: 82.5kg x 5, 95kg x 5, 110kg x 10

Big Chipper:

10 Rounds
2 HSPU
15 Squats (Full Vest)
5 Dips
10 Ring Rows
10 Tire Laterals

For Time

Warm up(8)
100m run
10 big arm circles front and back
10 side lunge
10 active samson
10 active cradle
10 reverse lunge
10 push ups
10 squats
10 body builders
10 pvc pass thru
10 good mornings
1:00 samson per

Workout(16)
:15 on :15 off :15 on 15 off x4
rope slams
push ups-2-2 tempo
mountain climbers
curls-2-2 tempo

Finisher
50 hip raise
1:00 min pigeon per

Sprint Intervals

50yd grass sprints (rolling start) - 7.40, 7.05, 6.66, 6.28, 6.25, 6.16, 6.15, 6.07, 6.06, 6.03, 6.02, 5.97

In 20min, first:
* run 1000m
Then, AMRAP of:
* 10+10 KB snatch
* 10 T2B
* 10 box jump

Strength:

Frnt Sqts - 6x135, 6x155, 6x185, 6x205, 6x225, 3x245 (left quad started to hurt)

Metcon:

3 Rnds: 15 Thrusters (115lbs), 15 Pullups, 15 GHD situps

Time: 12:20

3 Sets - Shoulder Positional Holds + Walk/Crawl Variations + Core
35-40sec Wall Facing Handstand (bring hands directly under shoulder)
40-50sec Passive Ring Hang
15m Two Arm KB Rack Duck Walk
12 Ring Body Saw

Explosive push ups 5x5

weighted Ring Dips 5x5 (60#)

chipper from Regionals

20 cal row
30 burpees with jump on plate
40 Dumbell ground to overhead (45#)
50 Toe 2 Bar
100 ft. overhead walking lunges
150 ft. sprint

Frustrated with the Ground to Overhead and the Toe2bars.

5 rounds for time:
400M Run
30 Box Jump
30 Wall Ball