Strength:

Double Unders x 10 seconds or singles score is divided by 10
10 second rest
Box Jumps x 10 seconds
10 second rest
Burpees x 10 seconds
10 second rest
10 rounds for reps
rest 2 minutes then
1 K row for time

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
8x30m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
5xFalling Starts
Sprints - 2x20m, 2x40m, 2x60m, 2x40m, 2x20m, (2.96 & 2.68, 5.09 & 5.00, 7.28 & 7.40, 5.30 & 5.15, 2.98 & 2.69)
4xPentuple Jumps (flying start)
6xTriple Jumps (flying start)
4x80m Strides on Grass
Gymnastics (Pole Vault Drills on Pull-up Bar)
1 Lap of the Infield + Static Stretching (Cooldown)

200 sit-ups no matter how long it takes. Make them nice!
Stretch thoroughly. Used as a rest to slow down pace and come in to the next phase relatively fresh.
Do 50 dips, with or without assistance. This is a 50RM set, i.e., ideally, 51 should be impossible.
Immediately, run for ten minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 35 dips, with or without assistance. This is a 35RM set, i.e., ideally, 36 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 20 dips, with or without assistance. This is a 20RM set, i.e., ideally, 20 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
200 sit-ups no matter how long it takes. Again, make them nice!

Note: Do as many of the dips as you can without assistance on failure jump to Gravitron (or like) and complete set with minimal assistance. We are exhausting the pushing function partially with an eye to making the arm supporting contribution on the bike or stairlcimber very tough.

A. 14 EMOM
even - 30 DU
Odd- 2-3 MU
-both felt very good and easy.

B. snatch balance 2, 2, 2; rest as needed
-115,135,145,155. feet were off. need to add this in.

C. Power snatch. work to heavy double; rest as needed
-133, 155, 166, 177, 188x1

D. 13min cap (if completed amrap snatch 195/115#)
20 snatch 75/55#
10 T2B
15 snatch 95/65#
10 T2B
12 snatch 115/75#
10 T2B
9 snatch 135/85#
10 T2B
6 snatch 155/95#
10 T2B
3 snatch 175/105#
10 T2B
-completed everything through the last 7 TTB. finished up last three and tried for one at 195# but grip was shot. had to break most sets of TTB. grip was limiter.

E. 3x10; rest 60s between
-GHD sit ups
-Glute Ham Raises

Warm up
3 min jump rope
2 min burpee – aim for 10-15 a minute then rest
10 Pose pull ea leg
15 Stiff leg DL
2 min couch stretch ea side
10 stiff leg DL

Strength Deload week
Deadlift using 90% of your 1RM + 10lb = 350
Empty bar DL x 10 3 sec down hold for 1 and explode up.
50% = 175x 5
50% = 175 x 5
60% = 205 x 5

WOD
6 rounds NOT FOR TIME
3 DL @ 75% of your 1RM = 285
5 Box jump 30/24 If you can go higher do so! Try for 40/30in if possib
7 Strict press @ 75% = 65lb

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Tabata -
Row, for Cals - 63
BJ, 24/20 - 81
DB Push Press, 45/30 - DNF neck
Dead lift, 225/155 - 32

warmup: 2x (10 goblet squats, 10 spiderman, 10 kb swing, 5 burpees, 5 oh press (pvc1, bar2))

WOD1:
30 stepups as buy in
5min AMRAP of 5 Front Squat (*55) and 5 KB Swing (35)(*half)
Judge for 5min
WOD2:
30 stepups as buy in
5min AMRAP of 5 Push Press (*55) and 5 Burpee Pull up *jump up
Judge 5min

Weightlifting
6x3 Snatch (40kgx3, 50kgx3x6)
1 Power Clean & 5-4-3-2 Front Squats (55kg - 65kg - 75kg - 85kg)
3x6 Single-Leg HipThrusts
Half Tabata Plank Hold (with extended arms)