running 2 mi
Hill workout 1 mi

10 Rounds
Row 200m
10 Box Jumps
Start a new round every 2 minutes.

Deadlift
3-3-3-3-3-3-3

Close Grip Bench Press

10-10-10

Metcon (3 Rounds for reps)
3 Rounds
Start a new round every 3 minutes
10 Power Cleans (155/115)
10 Burpees

Warmup:
10 Lap Jog
Dynamic Warmup
AMRAP 5 of KBS *Everytime the KB is dropped, perform 10 burpees.

Strength/Skill: Deadlift
15min. to est. 5RM

WOD: For Time
10-9-8-7-6-5-4-3-2-1 Deadlift 225/135
2-4-6-8-10-12-14-16-18-20 Box Jump 24/20

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
2x80m Strides on Grass
6xHigh Jump Sprinting Drills (high kneesx4, 1-step takeoffsx2)
High Jump with springboard (6-step, scissors, fosbury flop)
Gymnastics (Glide Kips)
1 Lap of the Infield + Static Stretching (Cooldown)

pull ups, kettle bell swings, OHS

squat clean, squat snatch, back squat

18 min AMRAP
6 pistols
12 box jumps
18 KBS (45)

6 rounds? No idea

Bench Press 5x4
135/150/185/205

Supinated Dumbell Row 5x5
80/90/100/100/100

Max Rep x6 DB Shrugs @ 100 lbs
15/17/24/20/16/17

Barbell Hang Pull 5x3
115/125/125

Barbell Upright Row 5x5
95/115/105/105/105

Bench Press 3x5
135/185/205/215/215 (failed on 3rd rep)

Skill
3-3-3-3-3-3
Thruster (hice de 40 a 60kg)
ttb progresion o bar muscle up (hice mis primeros bar muscle-up, tb hice dos seguidos)
WOD
Team of 2, AMRAP 20
50 wall ball
40 ttb
30 Thruster 45kg
20 burpee box jump
10 muscle-up (bar or Ring) / sub wall climb
100 du
Hicimos 1 ronda y un muscle-up, 391 reps (hice en total 4 ring muscle-up y 2 bar muscle-up)