Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Pole Vault Sprinting Drill (high kneesx2, B-skipx2, straight-leg boundsx2, walking skipsx2)
Pole Vault Plant Drill
Lots of Pole Vault Takeoffs (12-step)
4x80m Strides (short rest)
Gymnastics (Glide Kip, Handstands, 5-4-3-2-1-10 Weighted Pullups 10kg, 15kg, 20kg, 25kg, 30kg, BW)
Some Jumping Rope + Static Stretching (Cooldown)

Strength
5x3 Front squat
Then ME @ 80% 3RM

85, 105, 115, 120, 125. 11 reps @ 100#

WOD
7min AMRAP
7 Wall balls (20/14)
7 T2B
7 HR Push-up

Knees. 5 rounds + 12 reps.

pullups-pushups-squats in 20 minutes
10-20-30
15-30-45
20-40-60
25-50-75
30-60-90

had 8 squats left in the fourth round

AMRAP 20:
15 Power clean, burpees over bar
12 s2o, ttb
9 front squat, hspu (sust:4 wall climb+6 push-up)
6 thruster, ctb
3 squat snatch, bar muscle-up (body blaster:burpee+pull-up+ttb)
1st round 50/40kg
2nd round 60/50kg
(hice 174reps, me faltaron los snatch y los bar muscle-up de la 2ª ronda. lo hice con 40kg la primera y 50 la segunda, an la segunda ronda hice los wall climb y los push-ups en vez de los hspu)

PM
Running
Some Running, Skipping and Walking on Grass + Dynamic Stretching (Warm-up)
8x20m Sprinting Drills on Grass (high kneesx2, straight-leg boundsx2, B-skipx2, running B-skipx2)
1x50m Strides on Small Hill (Grass)
15x50m Sprint on Small Hill + 60m Jog (on Grass)
1x50m Strides on Small Hill (Grass)
Some Walking, Running, Skipping and Leg Swings + Static Stretching (Cooldown)

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
Pole Vault Jumps (12-step)
2xHigh Jump Circle Runs
High Jump Fosbury Flop Takeoffs up to 1.70m (springboard)
1 Lap of the Infield + Static Stretching (Cooldown)

5x5 front squats - Heavy
Rows 6x5
pull ups 8xMAX reps
Glut ham raises 4x10 (use sled for leg leverage)

Strict Press
3/3/3
Ended on 140x4

3rds
5 Hang Power Cleans (185, scaled to 165)
5 Muscle Ups
12 Box Jumps

13:58

Skill
3 tgu each arm
8 ring rows
8 weigthed dips
WOD Don King Kong
21-15-9
Burpee
kb swing 24kg
box jump
(hice en 7'12'')

1) "Warm Up": Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably for
twenty-one reps of regular back squats. These specialized movements
are tough! Make damned sure you warm-up thoroughly with "air squats"
and stretching first.
2) "Power squat": Lower and rise as quickly as you can while maintaining
PERFECT form. Repeat 20 times.
3) "Bottom to bottom": Lower to full squat position (thighs parallel to floor),
hold for a full ten seconds, rise and immediately upon full extension of hip
and leg return to bottom and hold for ten seconds. Repeat 20 times.
4) "Super slow": Take twenty seconds to reach bottom and twenty seconds
to reach top again. Repeat 20 times.
5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the time at the
instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).