6 RFT

2 Deadlifts 280 lbs.
6 Russian Swings 1.5 Pood KB
4 Ring Rows

4:15 Rx

135
145
155
165
175 only 1 rep

5 Pull-ups
10 Push-ups
15 Air Squats

I did 11 rounds + 5 pull-ups

WOD: Snatch Complex EMOM 10 Minutes: Snatch Deadlift Full Snatch (Yes, that means squat) Overhead Squat Weight should be 75% of 1rm of whatever lift is the lightest for you. Core: 100 Sit ups (weighted if possible) 100 Supermans

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
8x40m 5kg Sled Resisted Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipx2)
About 10 Long Jump Pop-ups (16 steps)
4x40m 5kg Sled Resisted Controlled Sprints
6x40m Rope Resisted High Knees & 20 High Knees
6x40m Rope Resisted Alternating-Leg-Bounds & 20 Double Leg Jumps
Gymnastics (Some Handstand Holds, 5 BW Muscle-ups + 2x3 Weighted Muscle-ups 5kg)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)

FIGHT GONE BAD
In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20" (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

result: 250

I did 3 box squats every minute, on the minute for 12 minutes
I think I went too low, but I was working on keeping vertical and exploding out and off the box.
I warmed up and then went with 185 for the first few, then used 195 lbs for the remaining 8-9 rounds.
Good WOD. I think I just went a little too low on the box.
I rested for a few minurtes and then did HIGH box jumps and DUs immediately after
I was doing sets of about 5-6 to about 40".
Not maxing out, but working on explosive legs movements.
Good WOD.
Friday morning after Thanksgiving.. worked out with nothing in my belly but felt good.

Backsquat
20 reps unbroken w/ 65# of 1RM (215#)

400m Run
rest 1min
40 KB Swings 1.4pd
rest 45s
40 Box jump 24'
rest 30s
40 OH Lunch 115#

15' AMRAP @ 6.42
20 push-ups / 50 squats

Rest 10'

FT @ 25:38
800m run
70 dubs
60 lunges
50 wall balls
400m run w/ med ball
50 wall balls
60 lunges
70 dubs
800m run

Strength: Front Squat, 6-6-6-6 Deadlift, 6-6-6-6 Workout:
Front Squat: 115-165
Deadlift: 185-225
EMOM -10
3 Jerks (80%) No Rack
3 Muscle Ups
115 Cleans in place of Jerks