10-9-8...1 ladder of:

Chest to bar pull ups
30" box jumps
GHD Situps

Made this a partner workout, one works while one rests

Warmup group run to Levee

Form into 2 person teams. You Go / I Go format

Partner 1 = levee sprint then 10 pushups on top of levee, run back down and tag partner who is resting
repeat for 7 rounds

*When both partners have completed 7 rounds. They will run back to the gym as a 2 person team.

21- 15 - 9
Hand release pushups.
Sit ups.
Suomo deadlifts

Pre-WOD: 5X3 Push Press (#120)

For Time:
-200 Meter Run
10-8-6-4-2 Push Press
(run before each set)

Post WOD:
-30 T2B
-10 Muscle ups or (20 Strict Pull Ups & 20 strict Ring Dips)

Strength
15:00 on the clock to develop a 1RM front squat.

maxed at 190.5#

Metcon
AMRAP 12:00
12x wall ball 20#
12x pull ups
12x Alternating jumping lunges (full hip extension on the jump)

3 rounds plus 18 reps

1' max push ups
6' AMRAP
10 KB Swings - 62# KB
20 Double Under
1' max push ups
6' AMRAP
10 Power Cleans - 115#
20 Box Jumps
1' max push ups

CALENTAMIENTO
WOD STRENGTH DAY
6-6-6-6
DeadLift (10kg + 70kg)
Front Squat (10kg + 30kg)
Push Press (10kg + 30kg)
Lunge (10kg + 30kg)

3 miles on the treadmill

Track & Field
Some jogging and skipping + Dynamic Stretching
1x35m Sprinting Drills (high knees, straight-leg bounds, B-skip, running B-skip, jumping skips, low knees)
6x150m Runs at about 25 seconds (Walk back as rest)
Some jogging and skipping + static stretching

“Michael”

3 rounds for time

800m Run
50 Back extensions
50 Abmat sit ups

Had to adjust back extension on first round. Lost ~30 sec.