Start with doing 100 DU
Then do 5 rounds of:
10 DL using 75 lb dumbells (I used 65 lb dumbells)
10 FS using 75 lb dumbells (I used 65 lb dumbells)
10 HSPU
Then, after the 5 rounds:
100 DU

I went unbroken for all sets.
This was a tough WOD. This was really hardest on the FS for me with holding the dumbells. I had and have some nice welts on my collar bone areas. I decided to use 65 lbs to allow me to use a weight I could move decently with pace, and i didn't want to end up breaking the sets up too much at all.
Good overall WOD. I would possibly do 65 but might use 70 lb dumbells the next time. I also might do this using 135 lbs barbell next time to see how that would feel. I know it would be a lot easier on my collarbone area for sure.

38FT
12 burpees pull ups
25 kbs 2pd
13 front squat 135#

For time
30x Push-ups
Run 300m
30x Squats
Run 200m
30x Burpees
Run 100m
30x Sit-ups
Run 50m
30x Jumping jacks
PR- 10:48

MMA Push Up – Big 10 Workout
For rounds:

Push up knee to elbow L
Push up knee to elbow R

Push up knee to side L
Push up knee to side R

Push back push up L & R

Push up Lateral L & R

Knee to elbow Twist L & R

3 Rounds For Time:
25 Power Snatches (65#/45#)
50 Walking Lunges
75 Double-Unders

3 Rounds: 1 minute each, 10 second transition, 1 minute rest/round
- DB thrusters (28, 25, 24)
- situps (24, 24, 23)
- jump squats (35, 32, 32)
- KB swings (35, 36, 35) - bad form, shouldn't bend my arms so much
- burpees (14, 13, 12)

1 minute ring plank
10 leg raise
30 sec hollow rock
30 fish out of water
20 toe touches

5 rounds. This one HURT.

4 person team:
150 OH Squat (95/65) *55
150 DU’s *jumps
150 Dead Lift (135/95) *85
150 Burpees

20 min cap

PM
Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
22x8 Hurdles Drill at 0.76m (Left Skippingx4, Right Skippingx4, Left Side Skippingx4, Right Side Skippingx4, Alternating Leg Skippingx6)
2x6 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
Glute/Low Back/Hamstring Rehab Exercises
Gymnastics (1 Legless Rope Climb, 10 BW Ring Dips + 3x5 Weighted Ring Dips 10kg, 15kg, 10kg)
Static Stretching (Cooldown)

AMRAP 20
50 wall ball
50 du
40 box jumps
40 ttb (60ab mat)
30 burpee over disc
30 ctb
20 power clean 60/45 (hice con 50kg)
20 s2o
10 snatch
10 muscle-up
(Hice 275 reps)

Warm up shoulders

DB Complex:
6x Hi Pull
6x Bent Row
6x Hang Clean
6x Thruster
6x OHS/SOTS
6 Push-Up/Row
(3 Full sets with 25# DB)
I can't OHS/SOTS press with DB's so I just went from Thruster to push/row, and circled back around with lower weight OHS/SOTS to get used to them.

10-1 Push Up Ladder - hands on DB's
10-1 Dip Ladder
4x - (30s work/30s rest) - seated DB Press @ 30#
8x - (30s work/30s rest) - Swings - 50# DB