500m Run
-then-
21-18-15-12-9 reps of:
25lb DB Thrusters
Jump and touch a spot 12" above reach
75 jump ropes singles between efforts
-then-
500m Run

19:04

Run 800m
20 OWLS
20 Burpees
Run 1200m
20 Pistols
20 HSPUS
Run 1600m
20 Over Box Jumps
20 (10) DB Clean & Jerks @ 45lbs

33:06

Brutal!!

5RDS:

100 Singles
7 Right Arm DB Snatches @ 35lbs
7 Left Arm DB Snatches @ 35lbs
7 Burpees

Finish with 100 Singles

-then-

3 Rds of Cindy
30 Situps

4:30

5 x 5 HSPUS

2RFT:

800m run
40 Situps
20 Squats
10 HSPUs

14:56

EMOM 10 mins:
Bench Press 2 reps @ 160lbs

-then-

AMRAP 30:
500m run
10 C2B Pullups
15 Back Extensions w/ 25lb Plate
20 Situps w/ 25lb Plate

4 + 250m Run

30 Pistols

30 Dips
400m Run
30 Games Pushups
400m Run
30 HSPUS
400m Run

16:19

Run 2.18 miles

Neighborhood Run

A: 5 x 5 HSPUS / 10 Over the Box Jumps @18"
B: 9-12-15 reps of:
Burpees
OWLS @ 45LBS
4:04
C: 5 x :30 Jingle  Jangles, :30 rest btwn efforts
14/14/15/14/13
D: 50 Air Squats w/ 10lb Med Ball Ovhd
2:07
E: 50 Situps

10 OHS @ 110lbs
10 Over the Box Jumps @ 18'
10 DB Thrusters @ 40lbs
10 DB Cleans @ 40lbs
10 Toes to Bar
10 Burpees
10 DB Cleans @ 40lbs
10 DB Thrusters @ 40lbs
10 Over the Box Jumps @ 18'
10 OHS @ 110lbs

3 RDS:

8 DB Cleans @ 40lbs ea.
100 ft DB farmers walk @ 40lbs ea. (up/down at PF)
7 HSPUS

4 RDS:

500m run
20 Burpees

T. Rice Conditioning Test
Complete:
Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.

7.5 fence-to-fence shuttles at Wynnwood Tennis courts

To Pass Conditioning Test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below
Post body weight and pass or fail.

1: 64 seconds
2: 65 seconds
3: 63 seconds

@ 190lbs

25-20-15-10-5 reps of:

Box Jumps @ 20" box
DB Swings @ 50lbs
Squats @ 45lbs

100m sprint after each round. Rest :30 between rounds.

-then-

1000m run
30 HSPUS
1000m run

12:26

11/7/6/6 on HSPUS

Shoulders were smoked during HSPU. ROM questionable at best. 

10-8-6-4-2 reps of:

Hang Cleans @ 115lbs
Pullups

-then-

10 RFT:
15 squats
200m run @ 8.5 mph on treadmill

14:22

3 Rounds:

500m Run
1: 21 OWLS @45lbs
2: 21 Box Jumps
3: 21 Pistols
12 HSPUS

All sets unbroken

10-1:

DB Squat Cleans @ 45lbs
Burpees

13:07