Strength- Dynamic Squat
1) Back Squat- 12×2@50% bar weight + ~25% chain weight @ 75 + 10
2a) S/L KB DL- 3×10 (e/s) @ 35
2b) Pistols- 3×20 - Modified, held toe/leg

Met-Con
21-15-9
Deadlifts @ 100
Push-Ups

Time: 4:15

Push ups x50 strict
=32, 10, 8

Sit ups x50 Strict
=50

T25 day 1
weight: 183

Four rounds for time of:

Run 400 meters
25 pound dumbbell squat cleans, 15 reps

Time: 13:09

Then,
back extensions, sit-ups, shoulder press work
go for a run around Atlanta

EMOM12
1 powersnatch
1 overhead squat
1 hang powersnatch
1 snatch pull
1 snatch deadlift

@60% of 1RM

Walked neighborhood

Metcon (No measure), in teams of 2

Against a 20min running clock:
120 KB Snatch (left arm only)
120 Burbees
120 KB Snatch (right arm only)
120 Wall Balls
Max Erg 10 cal intervals

Rest 3 min

Against a 10 min running clock:
60 KB OH Lunges (left arm only)
60 Burbees
60 KB OH Lunges (right arm only)
60 Wall Balls
Max Erg 10 cal intervals

24kg KB. Only 1 person works at a time.

AMRAP Wall Ball in 2min. (used 12# ball)
AMM(etres)AP Rowing in 2min.
Rest 2min
3 Rounds

Practiced rope climbs after.

“CrossFit Total”

Find your 1rm in;

Back squat (65)

Shoulder press (115)

Deadlift (185)

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
11x8 Hurdles Drill at 0.76m (Left Skippingx3, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx4)
Some Strides
3xLong Jump Approaches
8 Shotput Throws (2-standing, 2-standing with foot change, 2-side full throws, 2-glide)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
11x8 Hurdles Drill at 0.76m (Left Skippingx3, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx4)
Some Strides
3xLong Jump Approaches
8 Shotput Throws (2-standing, 2-standing with foot change, 2-side full throws, 2-glide)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)