Strength:
- 3x 5 dead lifts (heavy)

Perform the following complex three times:
- Dead-lifts
- 400 meter run
- Toes to bar

First time, do 21 dead-lifts and 21 toes-to-bar.
Second time, do 15 of each. Then of 9 each.

Track & Field
4 Laps of the Infield + Dynamic Stretching
Hurdle Drills at 0.76m (3xeach leg)
Pole Vault Sprinting Drills 2x25m (high knees, straight-leg bounds, low knees)
Pole Vault Plant Drills
Pole Vault Jumps (6-step, 8-step, 10-step)
6x6 Hurdle Hops at 0.84m (2 shoes betweenx2, 3 shoes betweenx2, 4 shoes betweenx2)
1 Lap of the Infield + Foam Rolling + Static Stretching

4 Rounds for time

10 Hang cleans 135/95: Mod to 65

15 KBS 2/1.5p: Mod to 1p

20 Wall balls 20/14: Mod to 12

I did 9 full rounds and about150 m rowing so:
I rowed about 2400 m row and 90 HSPU in 20 minutes I started to kip after about the 6th round.
I didn't warm up too long and after I was a little warm I just did the workout.
I stayed pretty close to the 1 minute per movement until about the 7th round and then started to need a little extra time.
This is always a good workout, Simple and works everything really.
For the first 4-5 rounds I had the damper on about 5.5 - 6 and it was o.k. A little slower pace but well under 2:00 pace. I adjusted the damper down to about 4.5 and then was going a bit faster but still a little under 2:00 pace.
I ended up with the erg saying I avg. 2:04 but that includes a lot of stops, etc.

Handstand progression
First handstand against wall on my own

3 RFT

30ft Handstand Walk (bear crawl 3x)
30 Double Unders
30ft Handstand Walk (bear crawl 3x)
5 Muscle Ups (10 pullups/ 10 dips)

3.02 miles
easy trail run, gradual increasing pace when on pavement

Mile 1 - 8:06
Mile 2 - 7:25
Mile 3 - 6:54

AVG pace 7:34

A. Clean - build to tough single
B. Front Squat @ 20x1; 2,2,1,1,1; rest 2-3 min
C1. 3 sets - AD 15 cals @ high effort; rest 10 sec
C2. TnG HPS x 6; rest 10 sec (155#)
C3. 50 DU; rest 15 sec
+
FT:
9-7-5
PC (225#)
MU

A. 275
B. 315
C. 7:09
+ 8:22

Track & Field
4 Laps of the Infield + Dynamic Stretching
Low Back Rehab Exercises & Glute Activation Work
Hurdle Drills (3xeach leg)
2x30m Sprinting Drills (high knees, straight-leg bounds, B-skip, running B-skip, jumping skips)
1xFalling Start
4x40m Sprints from a standing start (4.91s, 5.01s, 5.03s, 4.88s)
8x6 Hurdle Hops at 0.76m (2 shoes betweenx2, 3 shoes betweenx2, 4 shoes betweenx2, 5 shoes betweenx2)
Pole Vault Drills (6-step & 8-step takeoffs)
Some Handstands
Half-Tabata Plank Hold (with extended arms)
1 Lap of the Infield + Static Stretching (Cooldown)

50-40-30-20-10

Single Unders
Crunches

I did the deck of cards workout for the first time yesterday afternoon in the garage. It was only a little uncomfortable for the situps on the raw concrete floors, but I liked it none the less. I think it would be more fun outdoors really and I have to write down what each suite means MUCH LARGER for less confusion.
Still a fun and good bodyweight workout.
I might change it up and do burpees, deadlift, power clean and front squat next time with a light weight barbell. That took me about 17:42
I then took a couple minutes and did a quick workout of DU and Power Clean (95 lbs) - next time I'll do full 10,9,8, etc, and use a bit more weight as well.
So I did a total of 95 for each movement for a total of 380 in 17:42 so about 21.5 reps per minute. and I wasted a ton of time thinking about what each card suit meant to do which exercise, but it was still fun.
Post WOD I did a different quick workout of:
10 power clean 95 lbs
50 DUs
8 PC
40 DU
6 PC
30 DU
4 PC
20 DU
2 PC
10 DU