10 Minutes of Agility Drills (ladder, shuttle sprints, cone sprints, reaction belt, etc)
Then...
20 Minutes to Complete 10 Sets of Max Effort Strict Ring Dips
7-7-6-6-4-4-3-4-4-5 = 50 total
Then...
30 Strict Pull-ups For Time
4:46

Morning: 1 mile run - 7:44

Track & Field
4 Laps of the Infield + Dynamic Stretching
Pole Vault Sprinting Drills & Plant Drills
Pole Vault Takeoffs (6-step, handstands no-bend, straight-arm bend)
4x80m Turnarounds on Grass
Some Handstands
2 minute Abs
1 Lap of the Infield + Static Stretching

21-15-9 reps for time of:

Burpees
KB swings, 35 pounds
Wallball shots, 20 pound ball

5 x 800m at 3:30 each, with 2:00 walking/jogging between.

A) 3x5 deadlift = 115lbs

B) AMRAP 20
6 KBS (12kg KB)
12 KB Snatches (12kg KB)
18 Goblet Squats (did lunges with 20lb dumbbell)

4 liikettä / 4 kierrosta, jokaista liikettä
työaika 20 sekuntia / lepoaika 20 sekuntia

Tee liikettä 20 sekuntia ja pidä sitten 20 sekunnin lepo. Toista liikettä neljä kierrosta, jonka jälkeen siirry seuraavaan liikkeeseen.

LIIKKEET:
1. punnerrus
2. vatsa
3. korkeaveto kahvakuulalla "high pull"
4. mittarimato

16m...took time

3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75%, 80%, max (got up to 95#, tried 100# but failed at above knee)

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

+

20 KB Swing (32/24) (used 16kg KB)
20 Box Jump
3 Rounds
Finished in 6:55

Team of two

400 m backward run

2 rnds of

60 Sit-ups
50 Burpees
40 Pull ups
30 Push ups
20 KB swings 32/24 Kg
10 Hspu

400 m backwards run