4RFTT:

8 Hang Squat Clean Thrusters @ 95lbs
12 Lateral Burpees (Over Trash Can)
16 KB Swings @ 35lbs

Rest 1:1

23:59

Beep Test
Level 7:9

The test involves continuous running between two lines 20m apart in time to recorded beeps. The time between recorded beeps decrease each minute (level).

Notes:

• The athlete must place one foot on or beyond the 20m marker at the end of each shuttle
• If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the bleep and then resume running
• The athlete keeps running for as long as possible until he/she can longer keep up with the speed set by the tape at which point they should voluntarily withdraw.
• If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 further shuttles to attempt to regain the required pace before being withdrawn

A: Hang Snatch 2-2-2-2-2-2-2 @ 115lbs
B: 2x0:30 Hollow Hold
2x0:30 Arch Hold

7 Rounds:

Max Rep HSPU
15 Hollow Rocks

Fewest HSPU: 9
Most HSPU: 13
Total HSPU: 77

Four Rounds:

800m Run
20 Burpees

A: 5x1 Clean from Rack (just above knee) @ 155lbs - rest as needed
B: 5x1 Jerk from Rack @ 175lbs - rest as needed
C: 3x5 Touch & Go Cleans @ 135lbs - rest 90 seconds
D: 3x10 HSPU AFAP (as fast as possible) - rest 2:00 

3RFT:

25 V-Ups, hold 4lb medicine ball overhead
25 OWLS, hold 35lbs plate overhead
25 Burpees

There is a 20 minute time cap.

Finished all but 15 burpees.

A: Clean and Jerk
80% x 1 x 2 - 140lbs
85% x 1 - 150lbs
90% x 1 - 160lbs
85% x 1 - 150lbs
80% x 1 x 2 - 140lbs
Base percentages off your 1 Rep Max clean and jerk of 175lbs. Go no higher than 90% (unless it's truly feeling like a PR day, in that case go for it). Press outs are missed lifts.

Perform (6) pistols between efforts. Used 25-35lb KB for each set.

B: 50 Hollow Rocks

5RNFT:

10 HSPUS
15 Evil Wheels

 

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.

5:55

A: AMRAP 8 of:
10 Hollow Rocks
10 Pistols, alt. legs
10 KB Swings, 35 pounds

4 Full + 2 Pistols

B: Flexibility
4x0:20 Thoracic Spine Barbell Stretch, immediately into 8 PVC Raises

C:  Static Shaping
2x0:30 Hollow Hold on Back holding PVC arms shoulder width apart
2x0:30 Arch Hold on Stomach holding PVC arms shoulder width apart

A: 15 Minutes to 1RM Snatch
140lbs PR!!

B: Four Rounds:
20 Ball Slams @ 20lbs
200m Sprint

Note: Used Curve Treadmill. Speed was roughly 9.2-9.6 per round. Intensity was higher than normal treadmill. Was really breathing heavy here.

C: Hollow Holds w/ 4lb PVC

A: Crossfit Endurance
Time Trial: Row 2000m
-- 7:59.9
-- Damper was set at 10.

B: 1:00 Hollow Hold w/PVC 2.5#
     Hollow Rocks; (50) reps

” 343 Never Forget ”
20 min AMRAP
3 Power Cleans 135lbs
4 Front Squats 135lbs
3 C2B Pullups

12 full + 2 front squats

Burping Helen

3RDS:
400m Run
21 DB Swings, 50lbs
12 Burpees

Note: 400m run on treadmill; 1.0 incline, 8.5 mph

Jerry
For time:
Run 1 mile
Row 2K
Run 1 mile

A: Clean and jerk 3-3-3-3-3 reps
135-145-155-165-165lbs

B: Tabata Arch Rocks
Maintained (10) reps across all sets

C: Hollow Hold 2x0:40

10-9-8-7-6-5-4-3-2-1 reps of:
Ball Slams @ 25lbs
55M Sprint between efforts

Rest is walk back to starting line. 

A: Snatch 3-3-3-3-3 reps
115-120-125-130-130lbs

Note:  This one is self scaling.  Don’t keep going up if your form begins to break down.  Mechanics and consistency are the keys here to getting bigger lifts later on.

10 Evil Wheels between sets

B: Tabata Hollow Rocks
Note: 4# PVC held above head; maintained (8) reps across all sets

Deadlift
5x2 @ 250lbs
3x3 @ 225lbs

EMOM 10:
Odd: 5 Hang Cleans
Even: 5 Squat Cleans

Note: Used 115#; as RX'd is 155#. Should have split the difference at 135# as 115# was a little too easy. 

2x0:30 Hollow Hold w/PVC 2.5# 

Row 30 calories
30 burpees, jumping over the barbell
95-lb. hang cleans, 30 reps

Newport Beach Crippler

30 BW Back Squats (used 185lbs)
1600m Run

A: 5x1 Hang Snatches @ 115lbs; rest as needed
B: 3+1x5 Touch and Go Snatches - 3 sets to work to 5RM; rest 90 seconds (see note)
C: 3xME (timed) plank hold; rest 90 seconds

Note: The +1 set is an additional ME UB set @ 85% of 5RM established in first 3 sets. The goal is as many T/G reps as possible - with perfect technique - before dropping the bar.

B: 95lbs for sets of (5); 22 reps @ 65lbs ME UB (Percentage was not exact; workout at No Excuses and only have 25# and 10# plates)
C: 1:05; 1:00; :43 seconds