Track & Field
10 Laps of the Infield (5 Slow, 5 Fast) + Dynamic Stretching (Warm-up)
(Everything done on Grass)
80m Bounds for Height + 80m Strides
40m Right Side Steps + 40m Left Side Steps + 80m Strides
2x40m Right Side Rotating Hips Running + 40m Left Side Rotating Hips Running
2x40m Backwards Running + 40m Running
2x10m Straight-Leg Bounds for Height
10m Right-Leg Bounding + 10m Left-Leg Bounding
Random Sprint Interval Training (with pushups, situps, tuck jumps)
Gymnastics (Some Handstand Holds, 5 Ring Muscle-ups + 2x3 Weighted Ring Muscle-ups 5kg)
2 Laps of the Infield + Static Stretching (Warm-up)

A. PC and SJ build to 90% if feeling it go for something
SCORE: 275

+

2 sets
15, 12, 9 all out
PC 115/85#
burpee
rest exactly 10mins
SCORE: RD 1= 3:20, RD 2 = 3:50

+

10min AD Z1

Notes:
- record score on A shut it down if not feeling it
- all out effort on the 2sets try to go unbroken on pc's
- stay moving during the rest period

Wendler Strength:

Back Squats - 3x245, 3x275, 3x290, 3x310

Metcon:

4 Rnds: 15 KBs (53lbs), 15 Box Jumps (24"), 15 Wall Balls (20lbs)

Time - 12:20

For time:
- 400m run
- 3 rounds of:
21 - 15 - 9
air squats
sit ups
push ups
- 400m run

• Perform 1 400m run and then Three rounds of:
• 21 reps of each movement,
• 15 reps or each movement,
• 9 reps of each movement
• End workout with 1 more 400m run and mark time.

Max pull-ups

then

5 rounds:

20 kettlebell (45 lbs)
.2 miles (treadmill)

WOD: 30 Minute AMRAP 3 Pike Push Ups 6 Stones- Ground to Shoulder (115/65) 9 Box Jumps

11 Sets + push-ups + Stones + 1 BJ
30" Box
115# Stone

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
9x30m Sprinting Drill + 30m Strides (high kneesx3, straight-leg boundsx3, B-skipx3)
About 15 Pole Vault Takeoffs (10-step)
5xPole Vault Approaches (22-step, flying start - no pole)
About 5 Pole Vault Takeoffs (22-step, flying start)
Static Stretching (Cooldown)

Track & Field
5 Laps of the Indield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
2x80m Strides on Grass
About 15 Long Jump Pop-ups (22-steps, flying start)
4x8 Hurdles Double-Leg Jumps at 0.84m
3x20 seconds Rope Resisted High Knees
6xKB Throwing Sequence (4 KB Broad Jumps + 1 KB Throw)
1 Lap of the Infield + Static Stretching (Cooldown)

50 KB swings with 55 lbs
5 rope climbs
40 KB swings with 55 lbs
4 rope climbs
30 KB swings with 55 lbs
3 rope climbs
20 KB swings with 55 lbs
2 rope climbs
10 KB swings with 55 lbs
1 rope climbs

This was tough on the grip. Great workout though.
I had my hands super taped and had to quickly add a little tape midway as it was being stripped, but I took my time on the rope climbs doing 1 at a time and then walking around for a few seconds then doing it again.
For me, the dumbell made my hands kind of pinched and that messed with my grip quite a bit.
18:38

STRENGTH
5x4
Back squat (225.225.255.285.295)
Bench (185.185.205.225.225)

WOD
"21 Jump Street" 7' AMRAP @ 76
21 burpee box jumps
Then
10 wall balls / 5 snatches, 135#

"Keel" 12' AMRAP @ 11.1
2 Bear complex, 135#
30 dubs