Warm Up

200m Run
1min Samson Stretch (30sec R/L)
1min Squat Hold
200m Run
20 Air Squat
20 HR Push Up
200m Run
20 Highland Flings
20 Mountain Climbers

Mobility

Barbell Quad Smash
T-Spine Smash

Skill

Toes To Bar/Knees To Elbow

WOD

AMRAP 12
12 Toes To Bar/Knees To Elbow
12 Burpees

10 min AMRAP of:
20 Situps
20 15# DB Thrusters

3 mile run on canal

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
6x30m Sprinting Drill + 20-30m Strides (high kneesx2, straight-leg-boundsx2, skipsx1, B-skipsx1)
4x80m Slalom Strides
Lots of Medicine Ball Throws for height & distance (scoop throws, squat throws, one-handed throws)
70 Total Declined Pushups (3x20, 1x10)
Static Stretching (Cooldown)

Group warm up, then;

21-15-9-3

Using ONE kettlebell

KBS 2/1.5p<--Orange

Goblet squats

Abmats

Review the Clean- 15mins

3 cleans @ 60% 1rm – Every min on the min for 8 mins. @55#

Then,

4 rounds

Row 300m

rest 1 min between rounds

Score is total row time.
4:34

Snatch Review- 10 mins

15mins to find 1rm in Power Snatch

Then,

Every minute on the minute for 10 mins

5 Hang power snatch 95/65--45#

5 V-ups

15 KBS
50ft broad jump
15 wall balls
50ft bear crawl

Partner runs 200m
Lauren was my partner

15min AMRAP- Using ONE bar

10 Deadlifts 135/95

7 Over the bar burpees

5 Walking lunges w/ bar in front rack position (L/R= 1rep)
5 rounds

10 ->1

Thrusters (53#)
Pull Ups

10:50