a) DL deload: 3x5@170#, 2x7@255#
b) BP deload: 3x5@75#, 5x3@115#, 2x5@115#
c) 4 rounds for time:
400 m run
25 push ups
= 13:50 (2:38, 6:30, 9:42, 13:50)
d) HSPU work & MU progression work

1x10 Windmill
2x10 @ 25
2x5 @ 35

5x4 SLDL @ 95

Work to heavy DL - 415 - PR (barbell, felt UGLY [ but really heavy deadlifts always feel like I'm completely rounded in the back)

4x2 @ 85% and add 10# each set - 315, 325, 335, 345

5 sets of plank pull to failure slow and controlled - 10, 8 ,7 ,6, 7

finger curl strip sets - didn't do these. not sure what they are.

1x500m Row - 1:50

5 rounds for time: Row 200m Rest 3 minutes *During rest period, you must complete 30 Kettle Bell Swings (53/35) Record each row time (not including rest)
44-45sec

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
16x6 Hurdles Drill (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx4)
Lots of Hurdle Runs at 0.76m (5 Hurdles, 1-step)
10x80m Hurdle Runs at 0.76m (6 Hurdles)
3x10 Power Snatches (40kg)
Static Stretching (Cooldown)

Wendler Strength:

Bench Press - 5x210, 5x225, 5x235
Hang Cleans - 5x175, 5x190, 5x205
Deadlift - 5x365, 5x385, 5x405

Did DUs between each lifting set - 9x30 = 270 reps

Row - 1000m Row for warmup - 3:48

partner work out

Both rowed 500M
we split the rest in half
30 abmats with slam ball (20)
40 wallballs: Mod to using the 14 lb wallball
50 walking lunges with slam ball
60 slamballs
70 Plylo Push Ups
60 Slamballs
50 walking lunges with slam ball
40 wallballs: mod to 14 lb wallball
30 abmats with slam ball
Both rowed 500 M

5 RFT:
50 Battle Ropes (subbed for Rope climbs)
10 T2B
21 Walking lunges with 45# plate overhead (used 35# for last 3 to go easy on the knee)
400m Run (did 400m run for 1 round, then sled drag w/ 45# & a sand bag for 3 rounds, then w/o the sand bag on 1 round)

5 Rounds for time of:
Sprint 200 Meters
1 Wall Ascent 6ft/8ft
4 Ground to Shoulder Stone
8 Deficit Handstand Push ups

Result: 14:45 110/SB

3 Rounds for time of:
20 Kettlebell Swings (55/70#)
20 Box Jumps (24/30")
20 Ab Mat Sit ups

Result: 12:02

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
Some Pole Vault Sprinting Drills (high knees, straight-leg-bounds, B-skip)
Pole Vault Takeoffs (6-step, 8-step - no bend, bend)
Gymnastics (Some Handstand Holds) + 1 Rope Climb for time (10.03 seconds) + Rope Climb Sequence (3 curled legs rope handstands - half rope climb - 3 curled legs rope handstands - half rope climb - 1 curled legs rope handstand)
Static Stretching (Cooldown)