Track & Field
3 Laps of the Infield (Warm-up)
6x40m Pole Vault Drills (high knessx2, marchesx2, skipsx2)
4x40m Pole Vault Approaches
2x60m Sprints
Static Stretching (Cooldown)

Midline
5x5 Weighted Leg Raises (5kg with 60s rest)

Tabata treadmill (8.2 mph)
Tabata plank
Tabata treadmill (8.2 mph)
Tabata plank

3 rounds of max reps bench at 75% max (120 lbs)
14 reps
11 reps
7 reps

I did not bring my jumprope with me so I warmed up with a lot of stretching and then did some rowing:
Row 500m - pretty quickly at about 1:54 (rest a few minutes)
Row 250m - all out at about :47 (I did bump up the resistance to about 5.5 but should have probably gone even higher.. I was going too many strokes at like 42/ minute and was moving around on the seat a little too much.

Rested a few minutes and started on the couplet OHS/FS
85 lbs
100 lbs
115 lbs
125 lbs
135 lbs (I did use the wrist wraps on this last set, mainly becuase I didn't want my wrists to be too sore and at bodyweight they get sore with OHS)
Honestly, the OHS felt great. I was going really low and keeping nice and tight and had no issues with body control, etc. Really I could have gone heavier easily, but I still got a good workout and stretched out and went home to do laundry and get a decent night sleep.
Post WOD:
I did 2 sets of: 50' walking lunge with 45 lb plate overhead and then immediatly put the palte down and push it on the floor back 50'.
great fun burner I have not done in a long time.

Complete the following for time of:
25 HSPU
25 CTB pull ups
25 WBS 20/14 10′
25 KBS 32kg/24kg
25 over the box jumps 24″/20″
25 hang power cleans 155/105
Catch: every time you set the bar down on the cleans you have to complete 10 T2B in order to complete the hang power cleans

Complete the following for time of:
25 HSPU
25 CTB pull ups
25 WBS 20/14 10′
25 KBS 32kg/24kg
25 over the box jumps 24″/20″
25 hang power cleans 155/105
**Catch: every time you set the bar down on the cleans you have to complete 10 T2B in order to complete the hang power cleans

Warmed up with jump rope. Got 6 triple unders unbroken, but it started hurting my L. upper hamstring. Kind of weird because it's been my L. lower hamstring that hurt.

Tabata 8 rounds of one exercise, then 1 minute rest, then 8 rounds of next exercise, etc.:
Pull ups (started with 8, ended up with 5)
Dips (10)
Squats (12)
Lunges (8)

Shoulder mobility

High 90's with 60% humidity. Sweaty.

15 minute AMRAP
4 135# Floor Press, Run 200 meter Run, 4 Ring Rows
6 135# Floor Press, Run 200 meter Run, 6 Ring Rows
8 135# Floor Press, Run 200 meter Run, 8 Ring Rows
10 135# Floor Press, Run 200 meter Run, 10 Ring Rows
12 135# Floor Press, Run 200 meter Run, 12 Ring Rows
14 135# Floor Press, Run 200 meter Run, 14 Ring Rows
16 135# Floor Press, Run 200 meter Run, 16 Ring Rows
6 Ring Rows

500 meter row
40 air squats
30 sit-ups
20 pushups
10 pullups

Warm Up - 7 min jog/interval sprints (like tabatas)
6 - 8 x 200m
Cool Down

10 min AMRAP

3 snatch (#65/#105-Rx)
6 strict pull-ups (green)
9 box jumps (24")

4 + 1

Cash out: 1000 m row