Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
Some Sprinting Drills (B-skip, high knees, straight-leg bounds)
Lots of Pole Vault Drills and Takeoffs (6-step - no bend)
Some Handstand Holds
High Jump Scissor Jump (1.20m)
10 BW Pullups + 3x5 Weighted Pullups (10kg)
Static Stretching (Cooldown)

warm-up:
3 or 4 rounds:
5-10 c2b
6-8 Pistols
6 Dumbbell Snatch (hice la ultima con 32kg)
WOD:
In team of 2 (25min.cap):
100 wall ball
100 c2b
100 pistols or Lunges con KBs de16kg en front squat position, 32kg total
100 Dumbell snatch 22,5kg (50lb) alternating arm.
(20:03 min)

Overhead Squat 3-3-3-1-1-1 35x3, 45x3, 55x3, 65x1, 70x1, 75x1 (OHS PR! Would like to try more weight next time)

Then,

5 Rounds

15 Abmat sit ups

20 Hand release push ups

25 Jumping squats (hips/knees to full extension at top of jump)

Time 17:34

A.

Snatch Balance 2-2-2-2-2-2-2-2 - 33 38 43 48 53 58 63 63 lb

Rest 90 Seconds between efforts

B.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1…of

Kettlebell Swings 70/55 *Russian Style - 55 lbs

1 x 20 Yard out and back sprint (40 Yards total)

4:58 min

A.

5 Rounds

3 Deadlifts 315/210 - 115 lbs
Sandbag Shuttle (10yd, 20yd, 30yd) - 40 lbs

Rest 45 sect between Rounds

B.

Cash Out, Not For Time: 3×10-15 Back Extensions

I did this one as my 3rd WOD in a row... well 2 but after a long wall climbibg session on sunday so I say 3 in a row.
I did this at lunch at Eastern Athletic in Tribeca
This was ALL done on a bar.
I was moving quite well, and then on my 5th rep of my Bar MUs, I SMASHED my head onto another pullup bar as I was leanding back on the pullup and over portion. I was bleeding pretty badly. I laid on the floor and tried to stop the bleeding for at least a few minutes... I then decided to see if I could just finish the WOD.
I did with no big deal and completed it in about 19:50
I did a super fast stretch and then took a shower and went back to work
I would have SMASHED my PR if I didn't smash my head.

Weightlifting
Power Snatch - (40kgx3x2, 50kgx3x3)
Power Clean & Push Press - (50kgx1+2, 55kgx1+2, 65kgx1+2x3)
5-4-3-2 Front Squats (60kg - 70kg - 80kg - 90kg)
5x1 Snatch Pulls (80kg)
3x5 Single-Leg Hip Thrusts + 45 seconds Plank Hold (with extended arms)

Wendler Strength:

Back Squats - 5x250, 3x280, 1x315
Front Squats - 5x220, 3x250, 1x275

Metcon:

Annie Plus: 500m row, 50, Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

Time - 18:30

16min AMRAP
40 step ups holding 1.5pd
40 KB Swings
400m walk holding the KB
40 Goblet squats

Grace

30 Clean & Jerks 135/95 (MOD: 65#)
For time