SWOD
10min EMOM
1 Power clean
1 Hang power clean
1 HSPU

Worked up to and stuck w/ 185#

2rds, 2min each station
Row (cal)
Medball clean wall balls
Hollow rock
Power clean triples using weight from SWOD
111 total reps

A. "Twenty"
20 PC, 135lb
20 T2B
20 SDHP, 135lb
20 Shoulder to overhead, 135lb
**Every minute do 4 burpees (start with PC, not burpees)
B. 5' AMRAP
8 burpee box jump overs
10 KBS, 70lb
12 thrusters, 95lb
Rest 5 min
5' AMRAP
Row 500m
30 GHD Situps
MU in remaining time
C. Repeat "Twenty" @ 95lb

A. 4:46
B. 2+10, 7MU
C. 2:46

Strength
EMOTM 8
min pares 3 one arm push-up cada brazo apoyado en la silla
min impares 8 squat jump
WOD
4 round
run 400m
50 squat
(Hice en 13:11 min, la serie mas rapida de 400 en 1:40 y la de 50 en 1:00)

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)

Strength / Skill:
3 rounds
- Max Reps Bench Press @ Body Weight
- Max Reps Strict Weighted Pull Ups

WOD - For Time:
- 20 HSPU
- 40 Box Jump Overs (24"/20")
- 60 Wall Ball Shots (20#/14#)
- 80 KB Swings (53#/35#)
- 100 DUs (Mod: 100 Unbroken singles)

First 3 minutes you have to try to complete the following:
10 OHS 95lbs
10 C2B Pullups
10 OHS 95lbs
10 C2B Pullups
If you completed all the reps for the first 3 minutes, then you have to try to complete the following (can't start this round until the start of the 3 minute time period):
12 OHS 95lbs
12 C2B Pullups
12 OHS 95lbs
12 C2B Pullups
If you completed all the reps for the second 3 minutes, then you have to try to complete the following in the next 3 minutes (can't start this round until the start of the 3 minute time period):
14 OHS 95lbs
14 C2B Pullups
14 OHS 95lbs (I made the mistake of putting down the bar after 10 reps and
then I only had a little time to do the pullups)
14 C2B Pullups (I completed 1 rep)

I was a little sore and was thinking of doing wallballs next and I decided to do a couple movements I had not done in a while:
SDHP x 10 and then immediately do 10 box jumps
I increased the weight and the height each set
45, 65, 75, 85, 95 x 2, 100 x 3
I started at about 20" and ended jumping to about 26-27" for the last 3 rounds.
I did all reps unbroken and then would rest for about 1 minute to 90 seconds.
Good WOD overall.

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Javelin Throws (standing, 3-step, full approach)
8x30m 5kg Sled Resisted Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, low kneesx2)
4x40m 5kg Sled Resisted Sprinting Drills
2x60m Sprints from Blocks
Standing High Jump (starting parallel and perpendicular from the bar)
Hurdle High Knee Drill
3x330m Runs (77 seconds, 69 seconds, 66 seconds)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)

10 min to work up to a set of 5 moderately heavy (ended at 175) dynamic deadlifts. Focus on smooth rapid movement and consistency.

then,

Back squat – 5,5,3,3,2,2 (Started at 155 and added 20 a round ended at 255)

then,

AMRAP 5 min of:

25 DU
4 strict HSPU

1 round + 12 DU (RX)