Deadlifts
3x5
200#

then

As many rounds as possible in 8minutes of:

8 Kettlebell swings 2.0pd / 1.5 pd
8 Floor press 2.0 pd / 1.5 pd
8 Goblet squats 2.0 pd / 1.5 pd
4+14 - rx

“The Chief”
5 Rounds of -

3 Min AMRAP
3 Power Cleans (38.5 lb dumbbells each hand)
6 Pushups
9 Squats

1 Min Rest Between Rounds

Did 27 Rounds plus 6 reps. Wrapped my L. Hamstring and it didn't give me any problems, but these weren't really exercises that would.

Run 400m
5 KB Snatch (each arm) 53/35
15 KB Swings
15 KB SDHP
15 Pullups
15 Diamond Pushups

4 rounds for time

This was a hard one, esp the diamond pushups.

"HOPE FOR CURES"
THREE ROUNDS OF:
BURPEES
75/55 POUND POWER SNATCH
BOX JUMP, 24/20" BOX
75/55 POUND THRUSTER
CHEST TO BAR PULL-UPS
* The format is similar to Fight gone bad!
In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating, your score is the total reps completed for all three rounds.

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)