Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Some Pole Sprinting Drills (high knees, walking skips, B-skip, straight-leg-bounds)
Pole Vault Takeoffs (6-steps - no bend, bend)
Gymnastics (Handstand Holds)
Static Stretching (Cooldown)

115lb PR Power Clean 100 squat clean

Strength Test: 20 Minutes to establish 1RM in Snatch, Clean and Jerk, Clean or Jerk.
WOD: 12 Minute AMRAP
10 Stone Ground to Shoulder (65lb)
1 wall walk up

6 Rounds

20 min. AMRAP of:
2 MU, 4 HSPU, 8 2 pood KB swing
(I use a 70 lb. dumbell for my swings)
16 complete rounds + 2 MU, 4 HSPU, 4 DB Swings (almost 17 rounds)
I started out fast, but tried to keep up the pace with minimal rests between the different exercises. I used strict HSPUs until the 14th round. Then I started to do kipping HSPUs. I think I should have gone to kipping a little earlier. The swings felt good overall. I was pushing my knees out a bit and trying to use my hips and legs mostly.
17 rounds + 10 reps (2 MU, 4 HSPU, 4 DB Swings)

A. FS @31X1; 3-4x3; 65% of 1rm; rest 2mins SCORE: 185
B. FS @31X1; 3-4x3; 75% of 1rm; rest 2-3mins SCORE: 245
C. FS @31X1; 2-4x3; 80-85% of 1rm; rest 2-3mins SCORE: 275

D1. Push press cluster 2. 2. 2 x 3; rest 10sec btw 2's/rest 90sec SCORE: 185
D2. Wtd chin up cluster 3. 3. 3 x 3; rest 15sec btw 3's/rest 90sec SCORE: 45, 35

+

3 Sets:
40 DU
20 Front rack reverse lunge 135/85#
7 HSPU 3" deficit
rest 90sec
SCORE: 9:36, did not complete deficit HSPUs last round, performed regular HSPU

Notes:
A-C - stay aware of how the percetage feels - on last 2sets of C add to 85% if feeling good with weight
D1/2 - add weight per set - pronated chins
+
- Time each set goal is same time per set alt legs/rep on reverse lunge

Weightlifting
6x3 Power Snatch (40kgx1, 50kgx3, 55kgx1, 60kgx1)
1 Power Clean & 5-4-3-2 Front Squats (50kg - 60kg - 70kg - 80kg)
3x5 Single-Leg Hip Thrusts + 45 seconds Plank Hold (with extended arms)

I did a DL workout with 2 reps on the minute with about 80% of 1 RM (I estimate my true 1 RM to be about 335 lbs)
I warmed up with:
95 x 8
135 x 6
175 x 5
205 x 5
225 x 4
245 x 3
255 x 2
rested for a couple minutes then did the WOD using 265 lbs
Felt pretty good overall. I was a little slow out of the initial blocks but the second always felt easy and popeed right off.
NO BELT. I did chaulk up a bit.
I stretched and did a 4 rounds of tabata DU doing 40 reps per session.

Strict Press
5-5-3 Warm up
1 x 5 @ 105#
1 x 5 @ 115#
1 x 6 ("till failure) @ 125#

15-12-9-6-3
Front Squat 135#
Strict Pullup
9:26

Press
5X95
3X115
3X115
3X135
2X140

OMOMx16
Odds: 10 T2B
Evens: 10 Ring Dips

Complete as many rounds as possible in 15 minutes of:
65# Push press, 7 reps
65# Overhead squat, 10 reps
15 Situps

5 rounds + 5 squats

Warm Up

10 rounds:

5 reps
3 reps
2 reps

of Back Squat.

I did 4 rounds at 205, 6 rounds at 185. I traded off with Armando instead of resting only 8-10 seconds between rep sets. Slowed down on the last 3-4 rounds, but not awfully