Strength:
5-5-5-5 ohs 2" in botton position (hice 20-30-40-40)
6-6-6-6 back squat 3" in botton position (45-50-65-70)
WOD
AMRAP 3 Muscle-up (11 o 10)
rest 2'
AMRAP 3 burpee over box jump (28)
rest 2'
AMRAP 3 row for calories (52)
rest 2'
AMRAP 3 OHS + 20 du each time bar go down (hice 8-20, 4-20, 1)
(total 94)

A
7 emom (every minute on the minute)
4 pull ups
3 ring dips

B
5 RFT (rounds for time)
9 deadlifts 100kg
6 front squats 60 kg
3 push presses 60 kg

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
8x30m 5kg Sled Resisted Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
10x50m Heel-to-Toe Runs
6x30m Alternating-Leg Bounding (with a 10m flying start)
4x150m Runs (short rest)
Gymnastics (Glide Kips)
2 Laps of the Infield + Static Stretching (Cooldown)

Last night I did sets of about 6 reps or more of High Box jumps and sets of 5 split jerks. I wasn't really timing it, but tried to keep pushing at a good pace between the two movements.
Split Jerks started after doing warm up rounds of:
Hang Power Clean, Push Jerk, Squat Clean, Split Jerk x 2 - I did this complex as follows:
45 lbs, 85, 100, 110, 120,
I think at 125 I just started doing sets of 5 of Split Jerk
Split Jerk:
120, 130, 140 (4 - 5 sets)
I used the wrist wraps on the last set of 140 and it felt a lot easier on my wrists.
I just kept on bumping up the height on the box jumps each round until I got to about 42". I was doing about 10 reps each lower height until about 32" and then switched to doing singles and no rebounding and then doing sets of about 6 reps.
Everything felt pretty good overall.
I was trying to dip a little slower and keep the bar deeper across my throat and pop up and really drive with my legs and snap off the wight. I wante to be totally extended with my arms as I realyl stpeed out and landed at the same time.
I was getting into a nice groove, but I think I must lean bakc a bit too much as my lower back feels it sometimes.

Warm up
4 min Rower
10 step up each leg
10 Box jump
10 Shoulder dislocates
10 OHS squats
Posterior chain floss 2 min each side. Use the stretch starting at 1:30

Strength Power snatch
15 min to work on PS 135lbs

WOD
3 RFT
10 PC @ 60% of your 1RM 115
20 Weighted overhead lunges 25 plate
10 Box jumps 24

2 min rest
30 Calories on rower
30 Slam balls 25lbs

This is an amazingly complete workout in only twenty-four minutes.

Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.

In the same interval pattern, 20on/10off X 8,
Squat (air squat).
Same interval pull-ups.
Same interval push-ups.
Same interval sit-ups.

If you transition from one exercise to the next in ten seconds, this is a
twenty-minute workout. For all but the best athletes this will be all but impossible.

Transition from one exercise to the next as quickly as you can. One-minute maximum
transition break! No ranking will be considered for total time that exceeds twenty-four minutes.

Ranking is based on least number of meters in each of eight rowing intervals, and least
reps in each of eight intervals for each of the other four exercises.

Submission includes five numbers: least number of meters in rowing, least number of squats,
least number of pull-ups, least number of push-ups, and least number of sit-ups.

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Low Back Rehab Exercises
10x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
Pole Vault Plant Drills
Pole Vault Jumps (12-step)
4x80m Strides (short rest)
Gymnastics (1 Legless Rope Climb, Glide Kips)
2 Laps of the Infield + Static Stretching (Cooldown)

10 rds
10 HSPU
3 pullups
13:13

Strength:
5x5 80% front squat (hice con 60kg)
5x8rep press (hice con 30kg y 35 la ultima)
WOD
5 rounds 2' on 2' off
12 ttb
14 s2o 30/20kg (hice con 30kg)
16 box jump
row for calories
(Hice 11-11-13-12-11= 58 calorias, cada 2 remadas era una caloria mas o menos)

Clean to 2RM ( 60 kg )

every minute for 10 mins do 2 clean squats ( 50 kg )

WOD 1 : 5 rounds
30sec max double unders
1min max strict pull ups
30 sec max double unders
(1min rest between rounds)

FINISH : 400m farmers carry (32KG per hand )( RX'd ) when KB is dropped you must run
back to the start before picking KB back up and continuing