Track & Field
6 Laps of the Infield (4 Slow, 2 Medium) + Dyanmic Stretching (Warm-up)
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x30m 5kg Sled Resisted Pole Vault Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
5xRunning over 8 Hurdles (very low) + 10m Run
Gymnastics (Glide Kips, 3x5 Pull-Overs, Handstands)
5 Laps of the Infield + Static Stretching + Foam Rolling (Cooldown)

Event 3:
Team Heavy Jackie 12 min cap
Row 1K TOTAL while partner holds front rack (115/75)
75 Thrusters (115/75) while partner holds overhead position (115/75)
45 Pull-ups while partner holds overhead position (115/75)

Scaled: (95/65) (jumping pull ups)

Got through 1K row plus 69 thrusters (scaled)

1)Alternating sets- 70-75% 1RM
Back Squat, 7x5 across
Bench Press, 6x5 *3 regular grip, 3 close grip

2)With a running clock
3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
3x max reps of Squats in 40 seconds, rest :20 between rounds.
3x max calories on Rower in 40 seconds, rest :20 between rounds.
This is a 12 minute workout, 3 minutes at each movement.

Back Squat 105x5, 105x5, 105x5, 105x5, 105x5
Bench Press 55x5, 55x5, 60x5, 55x5, 55x5, 55x5 (3 regular grip, next 3 close grip)

KB - 18, 18, 18
HRPU - 14, 11, 11
Squat - 22, 21, 22
Row - 167, 163, 174 (i wrote down meters, not calories)

A. Press Cluster 2,2,2 rest 15 sec btw/rest 2:00 x 3
B. EMOM PC TnG x 7 at 55% of 1 RM for 5 min
C. 1-7 UB T2B Ladder for time
+
10,8,6,4,2
C&J, 135#
OTB Burpees

A. 115, 135, 145 (f)
B. 160
C. 0:54
+
5:51

"Tabata Something Else"
Chest-to-Bar Pull-ups [12-4-3-3-2-0-2-1 = 27]
Push-ups [16-12-8-6-5-6-5-5 = 63]
Sit-ups [6-8-7-8-7-6-6-6 = 54]
Squats [17-16-14-11-11-10-13-15 = 107]

4 minutes:
Rowing (max meters)
Rest 2 minutes
4 minutes:
Max double-unders
[9:56+40 reps]

AMRAP in 10 minutes:
10 Knees-to-Elbows
10 Kettlebell Swings (53/35 lbs.) <--> 40 lbs.
20 Walking Lunges

I think I was supposed to do 5 rounds of max strict pullups first, but I was running out of time so I did 3 rounds of 20 strict pullups after extra rounds of heavier 7 rep thrusters and 30 DUs.
I did the 5 rounds in about 4:35. I wanted to go under 4 minutes but was actually tripping up quite a bit on the DUs.
I then did the same 7 thrusters and 30 DUs using 105 lbs and then 3 rounds using 110 lbs. That was heavy enough.
I was struggling to explode and do all 20 dead hang strict pullups on the 3rd round, and since I had done the rope climbs I wanted to focus on a bigger weakness of thrusters for me.
I think I should work on strict pullups more often though as my reps are not quite up to where they should be anymore.

Full weight pullups, curls with 25s, and tricep dips at hotel gym in Washington

A. Bulgarian Split Squat. 4x right leg x4; left leg x3 rest 3mins
-95,115,125,135

B. build to a 1rm wtd chin pronated
-75#.

C. For time all out
Row 250m
15 KBS 2/1.5pd
25 burpees
15 KBS 2/1.5pd
Row 250m

rest exactly 12mins x 2
rd1: 4:16
rd2: 4:53
- area of improvement is obvious.