Abs:

15x5
Crunches
Reverse Crunches
Flat V-ups
V-ups (L) V- ups (R)
Bicycles- 30
Plank: 60 sec
V-up Hold: 60 sec
Russian Twists 40

Butt & Thighs
30 Straight Kickbacks LR
5 L Pulses LR
20 L Kickback Crossovers
20 Outter Kick Ups
20 Inner Kick ups
20 Large Circles
20 Large Circles Reverse
Ballet Points

SS B

12 deadlifts 60 kg
12 pull-ups
12 burpees
9 deadlifts
9 pull-ups
9 burpees
6 deadlifts
6 pull-ups
6 burpees
3 deadlifts
3 pull-ups
3 burpees

Nedled to stop...afterski 9 pull-ups. Didn't feel okay.

Open 14.1
10min AMRAP
30 DU
15 Power snatch (75/55)

1. Didn't redline at the end, but stayed smooth through DUs.

10 minutes AMRAP:

30 double-unders
15 snatch (65 lbs)

Four Rounds of the Following WOD.
Can done individually or in Groups.

20 - KB swings #53
20 - Burpees
20 - Dumbbell Snatch #50
20 - HO Push Ups
20 - Wall Ball #20

10 min. AMRAP
30 Double Unders
15 Power Snatches (75/55)

WOD
15 min. EMOM
10 Push-ups
10 Kettlebell Swings (Heavy) 80#

EMOM (about) alternating
odd minute: Bench Press x 5,
even minute: Back Squat (box squat) x 5
Bench Press (95 warm up, 115, 135, 155x2, 165 x 3)
Box Squat (95 warm up, 135, 155, 166, 175x2, 185 x 3)
Felt a bit sore and run down from the last workout and from all the weekend's construction. Shoulders and upper back were really sore, not legs though so I did the squat for sure.

20' AMRAP

1000m row
then:
3 thrusters
3 pullups
3 box jumps
increase by 3 reps each round

7+59 (300 reps; 11 box jumps into round of 24)

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6x30m 5kg Sled Resisted Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
4x50m 5kg Sled Resisted Sprints
2x60m Sprints
Javelin Throws (standing, 3-step cross)
3x200m Runs at 33-34 seconds (100m walk back as rest)
Gymnastics (Some Handstands, Half-Tabata Hollow Rocks)
2 Laps of the Infield + Static Stretching + Foam Rolling (Cooldown)