 Flexibility:
2:00 Ankle Flossing (each side) 2:00 Hip Capsule Mobilization (each side) Metcon: 40:00 AMRAP 800m Run 1:00 Plank 1000m Row 25 Hollow Rock Strength Class: Weighted Ring Dips 3-3-3-3-3 10:00 of midline stabilization work Hand Stand Walk Work
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 Strength:
10:00 EMOM 2 Reps Snatch @ 5lbs more than 2 weeks ago Metcon: 10 - 1 Ring Row Ring Row Push Up 3 BW Back Squats at the top of each Min  Flexibility:
1:00 Banded Bully Each side 1:00 Bench Shoulder Opener 20 Spinning Tables Strength 1: 10:00 EMOM 2 Reps Push Press @ 80% Strength 2: 5:00 EMOM Muscle Ups (Lowest Reps = score) MetCon: 10:00 AMRAP 10 HSPU 10 Pull Ups 10 Double KB Swings Strength Class: Clean Pull 3-3-3-3-3 Bent over Row 5-5-5-5-5 between rounds 10:00 of midline stabilization work  Strength:
10:00 EMOM 2 Reps Front Squat @ 77.5% MetCon: 21-15-9 Hang Snatch OH Lunge (95/65) 10 burpees every time the bar is put down.  Bench
10:00 EMOM 2 Reps Bench Press @ 80% MetCon: "Bradshaw" 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.  Flexibility:
2 rounds: 20 Rotating Plank 10 Scorpions Then: 2:00 Super Couch hold 1:00 Banded Front Rack Hold Strength 1: 10:00 EMOM 2 Reps Hang Clean @ 75% Metcon: AMRAP 10: 10 Power Snatch, 95/65 15 Calorie Row Strength Class: OH Squat 3-3-3-3-3 w/ :02 pause at bottom 10:00 of midline stabilization work Rack Pull 3-3-3-3-3  Strength 1:
5:00EMOM Strict C2B Lowest Round is score Rest 5:00 Strength 2: 5:00EMOM Strict HSPU Lowest Round is score "The Chief" Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.  10:00 EMOM
2 Reps Jerk @ 80% MetCon: 20:00 EMOM 4 rounds of: :45 on/:15 off 1. Max reps of Thruster 95/65 2. Max reps of Double Unders 3. Max reps of Push ups 4. Max reps of Double Russian KBS, 55/25 – Hold 1 KB in each hand and swing till arms are parallel to the ground. 5. Rest  10:00 EMOM
2 Reps Back Squat @ 80% MetCon: 4 min AMRAP 8 DB Snatch (65/45) 16 DB Lunges (65/45) Rest 4:00 4 min AMRAP 8 DB Snatch (65/45) 16 Wall Balls (65/45)  Strength:
10:00 EMOM 3 Reps Sumo Deadlift @ 75% MetCon: Within 20:00 Complete: 1. Max unbroken C2B Pull ups 2. Max rep HSPU 3. Max reps DU in 2 mins 4. 500m Row for time MidlineAccessory Work 8:00 EMOM :20 second Hollow Hold :40 second Push-up Plank Hold |
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