WOD: 30 Minute AMRAP 3 Pike Push Ups 6 Stones- Ground to Shoulder (115/65) 9 Box Jumps

11 Sets + push-ups + Stones + 1 BJ
30" Box
115# Stone

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
9x30m Sprinting Drill + 30m Strides (high kneesx3, straight-leg boundsx3, B-skipx3)
About 15 Pole Vault Takeoffs (10-step)
5xPole Vault Approaches (22-step, flying start - no pole)
About 5 Pole Vault Takeoffs (22-step, flying start)
Static Stretching (Cooldown)

Track & Field
5 Laps of the Indield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
2x80m Strides on Grass
About 15 Long Jump Pop-ups (22-steps, flying start)
4x8 Hurdles Double-Leg Jumps at 0.84m
3x20 seconds Rope Resisted High Knees
6xKB Throwing Sequence (4 KB Broad Jumps + 1 KB Throw)
1 Lap of the Infield + Static Stretching (Cooldown)

50 KB swings with 55 lbs
5 rope climbs
40 KB swings with 55 lbs
4 rope climbs
30 KB swings with 55 lbs
3 rope climbs
20 KB swings with 55 lbs
2 rope climbs
10 KB swings with 55 lbs
1 rope climbs

This was tough on the grip. Great workout though.
I had my hands super taped and had to quickly add a little tape midway as it was being stripped, but I took my time on the rope climbs doing 1 at a time and then walking around for a few seconds then doing it again.
For me, the dumbell made my hands kind of pinched and that messed with my grip quite a bit.
18:38

STRENGTH
5x4
Back squat (225.225.255.285.295)
Bench (185.185.205.225.225)

WOD
"21 Jump Street" 7' AMRAP @ 76
21 burpee box jumps
Then
10 wall balls / 5 snatches, 135#

"Keel" 12' AMRAP @ 11.1
2 Bear complex, 135#
30 dubs

WOD:
For Time:
50 Double Unders
25 air squats
25 pull ups
25 push ups
25 box jumps
25 sit ups (ab mat or ghd)
50 Double Unders

14:35 RX

Skill: Hang snatch review (10 mins)

then,

21-15-9-15-21

Hang squat snatch 95/65 (MOD: 45/35#)
Ring dips (MOD: dips w/ purple band)
Toes 2 bar

21:09

First time really doing a hang squat snatch. I would've gone heavier if it was a power snatch. Did the first round at 45, but my form wasn't feeling right, so I dropped to 35 for the remainder and focused on form.

Group warm up;

Then,

“Michael”

Run 800m
50 Back extensions(or superman’s)
50 Abmat sit-ups

3 Rounds

Happy with my time. I remember from past workouts I used to be able to do 50 back extensions unbroken. Since the herniated disc, it was 20, then 5's. Time wouldn't been much better if that wasn't an issue. Hopefully I can get back there...

For time:

9 Bar Muscle-Ups (BG Pull ups)
9 Push Press 155/105#
20 Lateral Box Jumps 20″
6 Bar Muscle-Ups
6 Push Press 155/105#
20 Lateral Box Jumps 20″
3 Bar Muscle-Ups
3 Push Press 155/105#
20 Lateral Box Jumps 20″ -- 18" ( I did)

4 rounds for distance and reps:

1:00 ME Handstand Walk (for distance, not UB) (CHEST TOUCH)
2:00 ME KB Snatch + KB OHS 24/16kg (alternate hands every 5 reps)
1:00 ME TTB (HLR)
1:00 Rest