Strength

Squat 10×3 @ 65% of 1 RM (30 secs rest)
Bench 5×5 (set new PR)

MetCon

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Deadlift 150% BW
Pull Ups

Post times and weights to comments.

15-Sledge(per side)
50-Wreckin’ Rope
2-Agility Ladder
10-Ball “V” ups
50- Double Unders

4 Rounds for Time!

Strength

3x Max Handstand Pushups

6x Max Chinups

MetCon

Versa Climber

1000ft for time

Strength

Overhead Squat 3, 3, 3, 3, 3, 3

MetCon

As many rounds as possible in 15 minutes of:

5 Hang Power Cleans 135 lbs
7 Body Rows
10 Lunge Jumps

5 Push Presses @ 65% of body weight

10 Push Ups
15 Box Jumps 20″ box

AMRAP 15mins.

Bench Press 5×1

MetCon

30 Walking Overhead Lunges (15 ea leg)
Sprint 1 Full Gasser
30 KB Swings 2 pood
Rest 90 seconds between rounds

*Back knee has to barely touch the ground on the lunge to be counted.

FGB

Wall Ball

Ball Slams

Row

Bag Flips

Kickout

complete as many reps a possible for one minute, and move directly to to next exercise for one minute. after you complete all 5 movements 1 minute rest.

3 Rounds

Power Snatch 8×2

MetCon

6 Bench Press 225 lbs
9 Ring Dips
12 Pull Ups
*1 minute rest between rounds

Complete 20 rounds:

Sprint 50 yards
*30 seconds rest between rounds

Squat 3×6 @ 75% of 1 RM
Press 3, 3, 3, 3, 3

Rest 5 min.

7 Dumbbell Hang Cleans 50 lbs
7 Push Ups
250 Meter Row

Big John Welbourn teaching the CFFB cert.