Wendler:

Bench Press - 5x210, 3x235, 1x260
Hang Cleans - 5x175, 3x200, 1x220
DeadLifts - 5x355, 3x405, 1x435

Double Unders between each set - 50 plus 30x9 = 320 reps

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
3 Pole Vault Plant Drills (10 reps each)
Pole Vault Jumps (6-step, 8-step - no bend, bend)
High Jump up to 1.40m with 6-steps (some pop-ups and scissor jumps, fosbury flop )
Gymnastics (10 BW Ring Dips + 5-4-3 Weighted Ring Dips 10kg,15kg,20kg)
1 Lap of the Infield + Static Stretching (Cooldown)

3RFT
21 KBS 32LB
12 CTB
100 DU

3 RFT
15 FS 95LBS
20 BOX Jumps 20 inches
30 Sit ups

"Jeremy"

21-15-9

Van:

Overhead squats (30kg)
Burpees

5 RFT

10 wall walks
10 T2B
20 Box Jumps

Progressive

185, 205, 225 and tried 245 for the heck of it and missed

Conditioning: “Annie” 50-40-30-20-10 reps for time of

Situps
Double Unders

Did 20 DU for the 50, did all 40 DU, SU after that

With a 50:00 running clock:

0:00-10:00 Establish a 1RM Snatch. 65
10:00-20:00 Establish a 1RM Clean & Jerk. 90
20:00-30:00 Establish a 3RM Front Squat. 135
30:00-35:00 Cleanup.
35:00-50:00 15:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats)
(8+5)=245
Score is total of weight for Snatch, Clean & Jerk, and 3RM Front Squat, plus total reps for 15:00 Cindy.
Elite male: 1400+
Elite female: 1000+

WOD
• 5k row

Post-WOD
• 50 pull-ups
• Plank (2:30)
• 50 push-ups
• 100 sit-ups