1. Warm-up
200 rt, leg swings, back twist, pvc

2. Strength
Back Squat 5×4 @80%

3. Met-Con
Every 5 Minutes for 30 Minutes complete:
10 Deadlifts 315/225lbs
Run 400m
10 Muscle Ups – or 12 CTB or Pull ups

warm up
200 rt
20 lunges with twist
10 roll down with push up
backtwist
scorpion
pvc
leg swings

A- Agility

All drills timed
First 3 drills ran once clockwise, once counter clockwise

– 5 cone windshield wiper drill w/ tennis ball x2
– 5 cone windshield wiper drill lateral shuffle w/ tennis ball x2
– 5 cone windshield wiper drill back pedal w/ tennis ball x2

– 4 cone square drill with balls x3 attempts

B-AMRAP 10:00
10 Jump Squat
50ft KB Waiter Carry right arm 70/53
10 HSPU strict (scale kipping HSPU or Push Up)
50ft KB Waiter Carry left arm 70/53

C-CORE
3 rounds
0:45 TRX Mountain Climber
20 TRX Knees to Chest
10 TRX Pike
(rest while next group goes thru round)

1. Warm-up – 200 RT, leg swings, Back twist, PVC
Run 1 mile – (must have a 10 min mile or faster)

2. Strength
“Touch and Go” Push Jerk 5×5 – Start at 70% Work up

3. Met-Con
3 Rounds for time
10 Power Snatch 155/105lbs
25/20 Cal Rower

Warm up – 400 meter Run, leg swings, back twist, PVC, 5 Pull ups

1. Emom for 10 min
1 Strict M up + 3 Muscle ups
or 2 strict pull up + 6 Pull ups

2. For Time:
21-15-9-15-21
Kettlebell Swings 53/35lbs
Toes to Bar

3. Backward facing sled Pull
50 Meters X 6

4. Stretch

1. Warm-up
Banded Glute Activation
then
2 Rounds
7 GHRs
14 Calorie Row
21 Push Ups

2. Strength
EMOM 5 minutes – 5 Touch and Go Deadlift @70%

3. Met-Con
3 Rounds for time:
Row 500m
15 Bench Press 155/105lbs
2 Legless Rope Climbs

1. Warm-up – 200 RT, leg swings, Back twist, PVC
2 Steady Rounds:
8 Pull Ups
10 KB Swings 53/35lbs
Run 200m

2. Strength
6×3 Power clean to split jerk
Start @70% of Power Clean max and work up

3. Met-Con
2016 Regionals Events 3&4
For time:
104 wall-ball shots 20/14 to 10-ft target
52 pull-ups
Time cap: 6:00

Event 4 begins at 7:00

4 Rounds for Time:
28 one-legged squats, alternating
15 power cleans 115/80
Time cap 10 minutes(17 minutes on the clock)

WARM UP
200 rt
20 ea spider stretch
knee hug
toy soldier
Back twist
Scorpion
PVC
Leg swings

A- AGILITY – Ladder drill w/ Dynamax Ball

B- DEATH BY… Burpees & shuttle run
Starting with 2 burpees in Round 1.
Round 1 thru 5, add 2 burpees each round
Round 6 and Up, add 1 burpee each round
Shuttle run stays the same each round

C- EMOM 10:00
4 HR push up
6 goblet squat
100 ft KB farmers carry (heavy)

D- CORE CASHOUT not for time
20-15-10 using Dynamax Ball
Out of the Coffin (2 handed)
Russian Twist
Crunch (Ball held on shins)

1. Warm-up
Run 800m
Then
20 Light High Hang Squat Snatch
Then
20 Snatch Grip Push Press

2. Strength
Touch and Go Squat Snatch – 8×2 – Good form only!

3. Met-Con
For Time:
Row 2k
Run 800
Row 2k

1. Warm-up – 200 Rt, Leg swings, Back Twist, PVC
AMRAP 4 Minutes:
10 Calories on Rower
10 Tall Box Jumps

2. Strength
Back Squat 4×5 @70%

3. Met-Con
AMRAP 12 Minutes:
12 Front Squats 165/110lbs
9 Lateral Bar Burpees
6 Bar Muscle Ups

Warm-up – 200 RT, Leg Swings, Back Twist, PVC

1. Warm-up
2:00 Banded Glute Activation
Then
20 Hip Extensions
40 Calorie Row

2. Strength
Find your 3RM Deadlift

3. Met-Con
For Time:
27-21-15-9
Row for Calories
Deadlift 225/155lbs