Strength / Skill:
3 rounds
- Max Reps Bench Press @ Body Weight
- Max Reps Strict Weighted Pull Ups

WOD - For Time:
- 20 HSPU
- 40 Box Jump Overs (24"/20")
- 60 Wall Ball Shots (20#/14#)
- 80 KB Swings (53#/35#)
- 100 DUs (Mod: 100 Unbroken singles)

First 3 minutes you have to try to complete the following:
10 OHS 95lbs
10 C2B Pullups
10 OHS 95lbs
10 C2B Pullups
If you completed all the reps for the first 3 minutes, then you have to try to complete the following (can't start this round until the start of the 3 minute time period):
12 OHS 95lbs
12 C2B Pullups
12 OHS 95lbs
12 C2B Pullups
If you completed all the reps for the second 3 minutes, then you have to try to complete the following in the next 3 minutes (can't start this round until the start of the 3 minute time period):
14 OHS 95lbs
14 C2B Pullups
14 OHS 95lbs (I made the mistake of putting down the bar after 10 reps and
then I only had a little time to do the pullups)
14 C2B Pullups (I completed 1 rep)

I was a little sore and was thinking of doing wallballs next and I decided to do a couple movements I had not done in a while:
SDHP x 10 and then immediately do 10 box jumps
I increased the weight and the height each set
45, 65, 75, 85, 95 x 2, 100 x 3
I started at about 20" and ended jumping to about 26-27" for the last 3 rounds.
I did all reps unbroken and then would rest for about 1 minute to 90 seconds.
Good WOD overall.

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Javelin Throws (standing, 3-step, full approach)
8x30m 5kg Sled Resisted Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, low kneesx2)
4x40m 5kg Sled Resisted Sprinting Drills
2x60m Sprints from Blocks
Standing High Jump (starting parallel and perpendicular from the bar)
Hurdle High Knee Drill
3x330m Runs (77 seconds, 69 seconds, 66 seconds)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)

10 min to work up to a set of 5 moderately heavy (ended at 175) dynamic deadlifts. Focus on smooth rapid movement and consistency.

then,

Back squat – 5,5,3,3,2,2 (Started at 155 and added 20 a round ended at 255)

then,

AMRAP 5 min of:

25 DU
4 strict HSPU

1 round + 12 DU (RX)

Strength:
5-5-5-5 ohs 2" in botton position (hice 20-30-40-40)
6-6-6-6 back squat 3" in botton position (45-50-65-70)
WOD
AMRAP 3 Muscle-up (11 o 10)
rest 2'
AMRAP 3 burpee over box jump (28)
rest 2'
AMRAP 3 row for calories (52)
rest 2'
AMRAP 3 OHS + 20 du each time bar go down (hice 8-20, 4-20, 1)
(total 94)

A
7 emom (every minute on the minute)
4 pull ups
3 ring dips

B
5 RFT (rounds for time)
9 deadlifts 100kg
6 front squats 60 kg
3 push presses 60 kg

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
8x30m 5kg Sled Resisted Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
10x50m Heel-to-Toe Runs
6x30m Alternating-Leg Bounding (with a 10m flying start)
4x150m Runs (short rest)
Gymnastics (Glide Kips)
2 Laps of the Infield + Static Stretching (Cooldown)

Last night I did sets of about 6 reps or more of High Box jumps and sets of 5 split jerks. I wasn't really timing it, but tried to keep pushing at a good pace between the two movements.
Split Jerks started after doing warm up rounds of:
Hang Power Clean, Push Jerk, Squat Clean, Split Jerk x 2 - I did this complex as follows:
45 lbs, 85, 100, 110, 120,
I think at 125 I just started doing sets of 5 of Split Jerk
Split Jerk:
120, 130, 140 (4 - 5 sets)
I used the wrist wraps on the last set of 140 and it felt a lot easier on my wrists.
I just kept on bumping up the height on the box jumps each round until I got to about 42". I was doing about 10 reps each lower height until about 32" and then switched to doing singles and no rebounding and then doing sets of about 6 reps.
Everything felt pretty good overall.
I was trying to dip a little slower and keep the bar deeper across my throat and pop up and really drive with my legs and snap off the wight. I wante to be totally extended with my arms as I realyl stpeed out and landed at the same time.
I was getting into a nice groove, but I think I must lean bakc a bit too much as my lower back feels it sometimes.

Warm up
4 min Rower
10 step up each leg
10 Box jump
10 Shoulder dislocates
10 OHS squats
Posterior chain floss 2 min each side. Use the stretch starting at 1:30

Strength Power snatch
15 min to work on PS 135lbs

WOD
3 RFT
10 PC @ 60% of your 1RM 115
20 Weighted overhead lunges 25 plate
10 Box jumps 24

2 min rest
30 Calories on rower
30 Slam balls 25lbs