Partner WOD

Buy in: Row 1k

5 rounds
20 Front squats (used 63# bar)
20 Pullups (used green band instead of blue because of ripped hand)

Buy out: Row 1k

Finished in about 21:50

Weightlifting
Power Snatch (40kgx3, 50kgx3, 55kgx3x6)
1 Power Clean & 5-4-3-2 Front Squats (55kg, 65kg, 75kg, 85kg)
3x5 KB Single-Leg Romanian Deadlifts (24kg)
3x6 Single-Leg Hip Thrusts + 15 KB Weighted Sit-ups (24kg)

Group warm up, then;

5 Rounds

400m Run

21 Deadlifts 185/130

Time 22:11

5 Rounds

10 Back squats 155/105 (bar starts on the floor) MOD 75

20 Push ups

30 Double unders

Time 19:51

Group warm up, then;

5 Rounds

400m Run

21 Deadlifts 185/130

Time 22:20

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
10x8 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
12x4 Hurdle Runs (0.76mx2, 0.84mx4, 0.91mx2, 1.00mx2, 1.07mx2)
6x40m 5kg Sled Resisted Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
Sprints - 2x40m, 2x60m,1x80m
Gymnastics (1 Legless Rope Climb, Human Flag Holds)
1 Lap of the Infield + Static Stretching (Cooldown)

Warm-Up:
400M Run
10 Air Squats
10 Push Ups
10 Sit Ups

Develop Skills:
Deadlift (10x15#s)
SDHP (10x15#s)
Double Unders 1xtwice and 1xthrice
Press and Push Press (10x15#s)

WOD:
TABATA
Airsquats - 8 rds x8
Sit Ups - 7 rds x3
Lunges - 6 rds x4
Skipped the Push Ups (as a group)

Pre-WOD:
- Work up to a heavy snatch - 98# New PR

WOD - 10min AMRAP:
- Power Snatch to 73#
- 15 DUs

Post WOD:
- Parallette "Fun"

Wendler Strength:

Back Squats - 5x255, 5x275, 5x300 - was pretty easy

Metcon:

4 Rnds: 15 Bench Press (185lbs), 15 Ring Rows, 25 Situps - BP killed me

Time - 19:20

Wendler Strength:

Back Squats - 5x255, 5x275, 5x300 - was pretty easy

Metcon:

4 Rnds: 15 Bench Press (185lbs), 15 Ring Rows, 25 Situps - BP killed me

Time - 19:20