Strength

Front squats 5x3

*110lb sets
*found 130lb 1RM

WOD

3 mins on , 1 min off
4 rounds
3 burpee box jumps
6 pistol squats
12 db shoulder 2 overhead (6 each arm)

*used band for pistols
*20"box
*35lb db

Strength
15min to work up to heavy Power Clean and Push Jerk

65, 85, 105, 115, 120

WOD
12min AMRAP
1 min ME SDHP (115/75)
1 min ME Box Jump (30/24)
2 min ME SDHP
2 min ME Box Jump
3 min ME SDHP
3 min ME Box Jump

RX. 82, 97

Strength: Front squat – Warm up then 5-5-5-5-5 (Increase the weight each round. The last set should be around 80-85% 1 RM).
95# x5, 115# x5, 115# x5, 125# x5, 135# x5

Stamina: Chipper, not timed:
30x front rack lunges @ 30# d-bells,
100x 4-count mountain climbers,
200m overhead carry (30# d-bells)

EMOTM 12
minutos pares 3 deadlift (100kg)
Minutos impares 6 box jump aumentando altura (acabe con 30'' + 1 de 15kg y 2 de 10)
WOD
AMRAP 7
3 deadlift (RX 120kg, RX- 100kg, lo hice con 100kg)
6 burpee over bar
9 box jump 24''
(Hice 6 rondas + 3 box jump, 120 reps)

Strength
Deadlift 5x5 115kg
WOD
AMRAP 12
4 power snatch
8 pistol
12 ttb
(hice 5 rondas y 6 reps, 126 reps)

Skill: Handstand holds, handstand push ups

WOD:
With a continuous running clock,

1min box jumps 30/24 (MOD: 18")
1min sumo-deadlift high pull 115/80 (MOD: 35#)
2min box jumps
2min SDHP
3min box jumps
3min SDHP

133 (53 bj, 80 sdhp)
SDHP - add more weight next time, flew through them

Skill: Handstand holds, handstand push ups

WOD:
With a continuous running clock,

1min box jumps 30/24
1min sumo-deadlift high pull 115/80 (MOD: 55#)
2min box jumps
2min SDHP
3min box jumps
3min SDHP

158 - probably could've handled 60 or 65#. Was doing sets of 10 the first round, then 5's, (and 3's and 2's the last minute or so)

I did this workout SUPER fast, outside after plastering for a few hours.
I really didn't warm up much at all. I did this at the museum. It was nice outside and I wanted to get a little workout and breath and get back into it.
I did 6 rounds, with very little rest between movements and sets.
I did all unbroken, but did take a couple seconds break occasionally on the box jumps at the top.
DUs were really a rest more or less. Legs were getting burned and it was a nice lung workout as well.
Good Fun Workout. Nice mix. Maybe next time do sets of 16 or 17s on the wallball, or go for a 7th round.

Sprint Intervals:

100yds (on grass) - 5x100yds...all around 14
150m - 4x150m - 25.34, 22.7, 22.3, 22.5...3 mins rest

Track & Field
4 Laps of the Infield + Dynamic Stretching
6x6 Low Hurdles Alternating Single-Leg Jumps
12x30m Sprinting Drills (high kneesx2, high knees with heel strikex2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
4x50m High Jump Curve Running finishing with a takeoff
6x80m Strides on Grass
Some Glide Kips and Back-Hip Circles
2 Laps of the Infield + Foam Rolling