Wendler:

Back Squats - 3x185, 3x225, 3x245, 5x270, 3x305, 1x345
Front Squats - 3x240, 3x255, 3x270

Metcon:

5 Rnds: 5 DL (275lbs), 10 Box Jumps (30"), 15 K2E

No time for lifting this morning

Pack from brandx
3 rounds
15 reps 75 lb power snatch
15 tuck pullups
21 abmat situps

Pre-WOD
• 2 mile run

WOD
• 50 pull-ups
• 50 push-ups
• 50 sit-ups
• 50 squats

A. 10' EMOM
even - 5 HSPU
odd - 8 T2B

B. 10' EMOM
even - 30 dubs
odd - PC TnG x 5 moderate weight
+
15 min AMRAP
500m row
50m bear crawl
30 C&J, 95#, add 20# every round

A. Completed as Rx'd
B. Completed as Rx'd
+
2 + 5 C&J @ 135#

Strength / Skill:
- 5x5 Bench Press
45,65,65,75,85

WOD - 10 Minute AMRAP:
- 20 DUs (mod: 5 Box Jump Overs) RX
- 10 Burpees

Post:
- 50 GHD Sit Ups
- Work on MUs, rope climbs, etc.

running 2 mi
Hill workout 1 mi

10 Rounds
Row 200m
10 Box Jumps
Start a new round every 2 minutes.

Deadlift
3-3-3-3-3-3-3

Close Grip Bench Press

10-10-10

Metcon (3 Rounds for reps)
3 Rounds
Start a new round every 3 minutes
10 Power Cleans (155/115)
10 Burpees

Warmup:
10 Lap Jog
Dynamic Warmup
AMRAP 5 of KBS *Everytime the KB is dropped, perform 10 burpees.

Strength/Skill: Deadlift
15min. to est. 5RM

WOD: For Time
10-9-8-7-6-5-4-3-2-1 Deadlift 225/135
2-4-6-8-10-12-14-16-18-20 Box Jump 24/20

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
2x80m Strides on Grass
6xHigh Jump Sprinting Drills (high kneesx4, 1-step takeoffsx2)
High Jump with springboard (6-step, scissors, fosbury flop)
Gymnastics (Glide Kips)
1 Lap of the Infield + Static Stretching (Cooldown)