Conditioning
For time:
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)

*Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards.
*Upon return, pick up slam ball and run down to opposite sideline. This will constitute 1 trip sideline to sideline or 53 yards.

6:03

A: For Time:
20 OHS @ 85lbs (taken from the ground)
40 Med Ball Situps @ 15lbs
60 Double Unders (3:1 Singles)
40 Med Ball Situps @ 15lbs
20 OHS @ 85lbs (taken from ground)

B:
6x3 Hang Cleans; work to heavy set (15lbs)
6 Pistols between efforts (alternating; hold 25lb KB)

10 Rounds:

250m Row
10 V-Ups
-Rest 0:30 seconds after each round-

Tested bone bruise on right palm with 0:30 seconds chin-to-toes handstand hold. Pain still persists; especially walking down from the wall.

A: (3) Hang Cleans (do not drop bar)  + (1) Jerk; work up to heaviest set 

135-145-155-165-165lbs

B:  Jerk from Rack: 5x2; work up to heaviest set

165-175-185-195-200(2) lbs -- New PR!!

C: 3 Rounds:
0:30 Hollow Hold with 2.5lb PVC
0:30 Rest
0:30 Hollow Rocks with 2.5lb PVC

Conditioning
For time:
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)

*Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards.
*Upon return, pick up slam ball and run down to opposite sideline. This will constitute 1 trip sideline to sideline or 53 yards.

6:13

A: Hang Snatch 5x1 @ 90% (125lbs)

B: 1000m Row
30 Thrusters @ 85lbs
500m Row
15 Thrusters @ 85lbs

C: 2 x 0:30 Hollow Hold
2 x 0:30 Arch Hold

Annie
50-40-30-20-10 reps of :
Double Unders (3:1 Singles)
Sit-ups

A: Bench Press (6) x (3) - 155-175-185-195-205-175lbs
(6) Weighted Pistols @ 25lbs (alternating) between sets
Rest as needed

B: 2 x 0:30 Hollow Hold; keep lower back pressed to the ground
2 x 0:30 Arch Hold

95-lb AMRAP Squat Cleans, (1) minute
Rest (3) minutes
115-lb AMRAP Squat Cleans, (1) minute
Rest (3) minutes
135-lb AMRAP Squat Cleans, (1) minute
Rest (3) minutes
95-lb AMRAP Squat Cleans, (1) minute
Rest (3) minutes
115-lb AMRAP Squat Cleans, (1) minute
Rest (3) minutes
135-lb AMRAP Squat Cleans, (1) minute
Rest (3) minutes

A: 95-lb Squat Cleans: (15); (15)
B: 115-lb Squat Cleans: (11); (12)
C: 135-lb Squat Cleans: (10); (8)

A: OHS - Work to heavy single
B: EMOM 10:
(2) OHS @ 50% of A
60 Singles
C: Tabata Hollow Hold - (4) rounds

Notes:
*OHS; maxed at 180lbs
*Used wrist wraps; took up to 155lbs from the ground. Remaining lifts from rack.
*OHS was taken from ground (snatch) on B.

800m Run
25 DB Swings @ 45lbs
50 Pistols
25 DB Swings @ 45lbs
800m Run

10 Minutes To Find 1RM Snatch -- 130lbs

3 rounds, on the 6-minute start interval of:
500m Row
10 Ground to Overhead, 135lbs

21-15-9 Hollow Rocks

Conditioning
For time:
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)

*Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards.
*Upon return, pick up slam ball and run down to opposite sideline. This will constitute 1 trip sideline to sideline or 53 yards.

6:25

A: 3 RNFT:
200m Run
20 Pistols (alternating)
10 Snatches @ 95lbs

B: 50 Hollow Rocks

Double Shuttle

Complete 5 rounds of:

Sprint 20 yds – 40 yds – 20 yds shuttle drill
8 KB Swings @ 35lbs
12 Ball Slams @ 25lbs

*Rest 1 minute between rounds.

*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 12 ball slams. Rest 1 minute and repeat...

Four Rounds of:

400m Run
100 Jump Ropes

Ran at Springer Middle School Track.

For Time: (15 minute time cap)

1-10 Hang Squat Cleans @ 95lbs
10-1 Ball Slams @ 25lbs

12:55

10 RDS:

95 Pound Hang Power Snatch, 3 reps
20" Box Jumps, 6 reps
Hollow Rocks, 9 reps

Note: Workout was done at No Excuses. 

Conditioning
For time:
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)

*Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards.
*Upon return, pick up slam ball and run down to opposite sideline. This will constitute 1 trip sideline to sideline or 53 yards.

6:39

A: Back Squat (15) x (2) @ 65% of 1RM (0:45 seconds rest between efforts)

Finished all (30) reps @ 185lbs

B: Every :30 seconds for 10 minutes:

(1) Hang Power Snatch @ 115lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 115lbs. If you cannot do 115lbs for the entire workout, scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Finished all (20) reps @ 115lbs.

C: Outlaw Connectivity
(3) x 0:20 Box Shoulder Stretch; immediately follow each set with (8) floor PVC shoulder raises.
(1) x 0:30 HS Shoulder Taps

Conditioning
For time:
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)

*Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards.
*Upon return, pick up slam ball and run down to opposite sideline. This will constitute 1 trip sideline to sideline or 53 yards.

6:55

A: 5 x 3 Squat Cleans
135-145-155-165-170(1)-175(1)-180(f)

B: 3 RFT: (Goal is Sub 5:00)
25 GHD Situps
5 Hang Cleans @ 155lbs

4:55

C:
2 x 0:30 Hollow Hold on Back (PVC)
2 x 0:30 Arch Hold on Stomach (PVC)

A: Back Squat @ 165lbs
AMRAP 0:15 seconds/Rest 0:50 seconds for (8) Intervals

Note: Maintained (6) reps across all sets; final set completed (8).

B: For Time (Goal is Sub (8) Minutes):
21 Ball Slams @ 20lbs
9 Burpees
15 Ball Slams
15 Burpees
9 Ball Slams
9 Burpees

A: 3RFT:
10 OHS @ 115lbs
50 Double Unders (3:1 Singles)

B: 5x3 Power Cleans (Build)
115-135-155-160-165lbs

C: 21-15-9 reps of:
Hollow Rocks
Arch Rocks