3 x 10 Heavy Thruster unbk
5,5,amrap Press

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rugby practice

Yesterday did sumo deadlift 5,5,amrap as well as bench press with the same rep scheme. Used 65,75,85%.

Metcon
5 rounds
10 2.5 pood KB swings (full RoM)
10 CBVP pullups

Front Squat 5,3,1; 75,85,95%
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Front Squat 75% x 3 x 3, Immediately after racking, perform 3 high box jumps.

Sumo Deadlift & Press;5,3,1 (75,85,95%)

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Complete 5 rounds for time of:

Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups

*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 16 push ups. Rest 1 minute and repeat...

Clean (heavy)
Weighted pullup 12x2 OTM
Banded Box Squat 12x2 OTM

Front Squat 3,3,Amrap
Bench Press 3,3,Amrap

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Complete 3 rounds:

Max Rep Sit Up Med Ball Throws w/ 20 lbs: 60 seconds
Max Rep Push Ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete

*rest 60 seconds between rounds

*med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat.

*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds.

Press 3x3, 85%
Push Press 3,3,Amrap; 70,80,90

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5 RFT
5 Burpees w/extra push up
10 Heavy KBS (russian/eye level)
30 Double Unders

Deadlift sumo/standard
3,3,Amrap 70,80,90%

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3 rounds
10 Deadlift @ 205#
25 Box Jumps, 24"