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)

10 minutes of Turkish get-ups (3/4 p and 1 p)

For time:

8 rounds of:

Row 500M (rest 2 minutes between runs)

30:45

Strength / Skill:
- Work Up to a Heavy Jerk

WOD - For Time:
3 Rounds:
- 5 Dead Lifts (225#/185#) 165#
- 5 Box Jumps (30"/24") RX
- 100 DU's (Wen to singles after 40 DU)
3 Rounds:
-5 MU's (Mod: 5 Pull Ups + 5 Ring Dips) Used Light band
-5 Deficit HSPU (Mod: HSPU or Proper Level Mod) Used Box
- 50 O/H Medicine Ball Walking Lunges (20#,14#) RX

Warm-up
5 min row en equipos de 2, mientras 1 hace 100m de remo el otro hace la plancha
Skill:
4 rondas
Shoulder mobility con elastico 12 rep
pelvis hacia arriba con una pierna 8 rep
Press con mancuerna auna mano con una rodilla en el suelo, 40lb, 6 rep
WOD
3 rounds 20'' on 40'' off
row for caloris
burpee over bar
c&j (40kg)
c2b
(40-36-34=110reps)

8 Back Squat (Used 83# bar)
4 Rope Climbs
rest 2min
5 rounds

Did about 3/4 up the rope each round. I was happy that I was able to climb the rope. It was my first time ever trying it. Almost finished round 3 when I had to leave to take JJ to the ER for his eye injury.

5'
10 Wall Balls
30 Double Unders - 3 + 25
2' break
5'
12 Pull Ups
12 Burpees - 3 +16
2' break
5'
12 Push Ups
12 Lunges - 4 + 12

2x5 of:
A1. Front Squat: 135#
A2. rocks
B1. Press: 115#
B2. rolls
C1. deadlift: 205, 225 - use 225#
C2. cross-crawl
D. 3 sets of farmer's carry 70# DB down and back.

E. 3rds for time:
300m row
5 strict pullups
down and back spiderman crawl
-7:45
rd1: 2:23. row sub 1:30, pu ub
rd2: 2:33, row sub 1:35, pu ub
rd3: 2:47, row just above 1:35. pu 3-2
-pull-ups very tough with heart rate up

I did an alternating EMOM for 20 minutes of:
Odd Minutes: Front Squat x 3 (185 lbs)
Even Minutes: 5 Deficit HSPU (I did this STRICT, with my hands on 25 lb plates)

I could only do 4 HSPUs in my last 9th round, and the FS were getting harder and I was about to start missing on form so I called it on that round.

My first set I used 175 lbs, and then went to 185 for the rest of the rounds.
All HSPUs were done Strict, and were deficit with my hands on 25 lb plates, about 27" apart. I was concentrating on keeping a nice tight body position, Hollow, and all FS were done with no belt.
They felt good.
A nice stretch and then home.
I was feeling really good when warming up with the air, drop balance. I feel like my feet are moving well, and I'm landing much firmer and harder.