Pause Squats 5-5-5
Front: 65, 85, 95
OH: 65, 65, 75

Sots press 5-5-5-5
35, 35, 35, 40

WOD
2-4-6-8-10 (185/135)
200m run b/t rounds. One run must be with med ball (20/14)

1. 12:40

WOD2

90 DU
30 GHD Situp
60 DU
20 GHD Situp
30 DU
10 GHD Situp

RX. 6:20

Lifting
Glute Activation Work
Hang Power Snatch (40kgx3x3, 50kgx2x3)
Hang Power Clean & Paused Front Squat (50kgx3+3, 60kgx2+3, 70kgx1+3x3)
3x10 Single Hurdle Hops
5x3 Explosive Pushups
3x10s L-sit Hold (30s rest)
3x10 Russian Twists (10kg)

A) Hang squat snatch 2, 2, 2, 2, 2; rest 60 sec (compare to 4/7)
SCORE:

+

6 rounds of...
In two minutes, complete the following:
- 30 Double Unders
- 200 Meter Run
- AMRAP Wallballs (20/14) in remaining time
SCORE: 185 (33-33-32-29-28-30)

*Rest 2-3 min after each.
*Proficient at DUs? Do 30.
*Score is total number of wallballs.

Warm up:
400m row
2 Rounds of:
5 burpees
10 wall balls
15 KBS
20 sit ups

WOD:
1min double unders
1min DB snatch
2min double unders
2min DB snatch
3min double unders
3min DB snatch

then…
3 rounds of:
10 russian twists
10 ab thrusts
10 hollow body rock

A) 4RFT
400m row
5 Burpees

Then…

1min plank
20 ab thrusts
20 russian twists
20 OH sit ups

Track & Field
4 Laps of the Infield + Dynamic Stretching
2x30m Sprinting Drills (high knees, straight-leg bounds, B-skip, running B-skip)
3x6 Low Hurdles High Knee Runs
7x6 Low Hurdles High Knee Runs (with 4m pole)
6x6 Low Hurdles Alternating Single-Leg Jumps
6x10m Sprints from a lying start (fastest: 2.43s)
4x20m Flying Sprints (fastest: 2.17s)
Javelin Throws (700g)
1 Lap of the Infield + Static Stretching (Cooldown)

I warmed up a little bit, and then did a 10 minute EMOM of max. unbroken DUs.
12,28,55,50,32,47,33,48,46,40 (total of: 391 avg. 39 per try)
Then I did a couplet of High Box jumps and Strict Pullups (15 reps each set)
I increased the height of the box jumps each time for about 7-8 reps. I stopped rebounding after I got to about 32" maybe.
Not too bad. A little tight in the hips and not as explosive as I'd want, but not too bad. Good couplet and the grip and arms were feeling the pullups ,but not quite enough sleep lately and I did pullups a couple days ago.
I did stretch for a little bit also before going back home.

I did a continuously increasing load couplet of 5 reps each of Box Squat and Dumbell Bench Press
Box Squat (on 4 step up blocks-no belt): 95, 125, 145, 165, 175, 185
Dumbell Bench Press: 45, 60, 65, 70, 75 x 2
Good workout. I was not quite feeling super strong, so I was gradually adding weight, but all sets felt good. I thought I might have tweeked my bicep when I twisted the dumbell in moving it from the stand but it was fine after that.
I wasn't too hung up on keeping it on the minute, but I was moving with minimal rest between movements. It was more than on the minute more because I had to change the weights each set, but no big deal.
I did stretch a bit after as well.

Strength
3-3-3-3-3 Back squat
Then ME @ 80% 3RM

125, 145, 155, 165(1), 160(1)
Then 8 @ 125
Knew I wasn't hitting a new 3RM today. Legs wrecked from the weekend and yesterday.

WOD
3 rounds
3min AMRAP
3 strict press (115/75)
6 box jump (24/20)
9 wall balls (20/14)
Rest 2 min

65#. 7 rounds + 9 reps

Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM (got up to 105#)

Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM (got up to 70#)

+

5 Hang Power Clean (135/95) (used 75# bar)
5 HSPU (did strict DB press with 20# DB)
AMRAP 8min

Finished 7 rounds + 4 hang power cleans