Strength
5x3 Backsquat
Then
12-9-6 Front Squat - pick your weight and stick with it. 1 min rest b/t rounds.

BS: 85, 105, 125, 135, 145(1)
FS: 75

WOD
"Annie"
50-40-30-20-10
Double under
Sit-up

RX. 9:20

Metcon1 :

1000m row - Time - 3:35

Metcon 2:

21-15-9-15-21 - Wall Balls (20lbs), Clapping Pushups

Time - 13:50

Weightlifting
6x3 Power Snatch (40kgx3, 50kgx3, 55kgx3x6)
6x2 Power Clean & Jerk (50kgx2, 60kgx2, 70kgx2)
5-5-4-3-2 Front Squats (70kg, 80kg, 90kg, 100kg)
3x10 Back Extensions (25kg)
3x6 Single-Leg Hip Thrusts

Wendler Strength:

Front Squats - 3x215, 5x225, 5x240, 5x255

Metcon:

21 Deadlifts (225lbs), 9 Pullups, 9 Ring Dips, 15 DL, 7PUs, 7 RDs, 9 DLs, 5 PUs, 5RDs
Time - 7:19

Elements Work:

EMOM - K2E - Completed 1, 2, 3,........12 Total reps = 78

Pre-WOD:
- Work up to a heavy snatch; power or squat snatch
- 98# power snatch, 73# snatch balance

WOD - For Time:
- 10, 8, 6, 4, 2 Power Snatch 65#
- 50 DUs between each set - Burpee/singles mod

Post-WOD:
- 10,8,6,4,2 Weighted Sit Ups 25#
- 10,8, 6,4,2 Unweighted Sit Ups
Note: Alternate between weighted and unweighted

Partner WOD
6k row
every time you come off rower, accumulate 30s L-sit
then
60 BB complex (135/95)
Power clean
Front rack lunch (each leg)
Thruster

Mod1: 5k/40
Mod2: 4k/30

Mod1. 65#. 30:18

Warmup: 1000m Row – start at 18spm and add 2spm every 200 meters

WOD: 5 rounds for time of:
* 8 Deadlifts @ 120lb/185lb
* 8 1 1/4 Ring Dips
* 24 Double Unders

Finisher:
* 30 Cross-bench Pullovers (w/ DB or plate)

Mobility:
Sidelying External Rotation x 20 each side (2sec pause at top)
Bentover Scaption x 20 (2sec pause at top)

Strength:
* Strict Press 5-5-5-5-12

WOD:
For time:
* 2000m Row
* 50 Burpees

Track & Field
6 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)
1000m Run - 03:41:34
1x20 Knees to Elbows
3x5 Strict T2B
Static Stretching (Cooldown)

Weightlifting
Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3x4)
C&J (50kgx2, 60kgx2, 70kgx2, 80kgx2x4)
3x5 Push Press (60kg)
5-5-4-3-2 Back Squats (90kg, 100kg, 110kg, 120kg)
3x10 Weighted Back Extensions (25kg)
Half-Tabata Plank Hold (with extended arms)
3x6 Single-Leg Hip Thrusts + 6 Explosive Pushups