Metcon:

500m row, 50 DUs, 50 Situps, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

Time - 19:15

Sprints:

8x60m - rolling start - on track - 8.6, 8.4, 8.3, 8.06, 7.9, 8.01, 8.03, 8.06

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
20 Javelin Throws (7 standing, 13 3-step cross)
10x20m 5kg Sled Resisted Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
6x40m Sprints (5kg Sled Resisted)
4x60m Sprints
10x8 Hurdles Double-Leg Jumps
Gymnastics (Some Glide Kips & Handstands)
2 Laps of the Infield + Static Stretching (Cooldown)

Front squat

SS A

Crossfit with Mattias

AMRAP 3 min
Row 150m
Box jump 8
2 rounds + 15 s row

AMRAP 10 min
15 overhead anyhow 25 kg
30 double under alt 90 single
3 rounds + 3

Really inspiring

Find 1rm Thruster (15mins),

then,

10min AMRAP

7 Thrusters 115/75

12 KBS 1.5/1p

7 Pull ups

Afterbash: Group cool down/stretching

4 rounds:

15 pull-ups
15 kettlebell (45 lbs)
30 1 arm OH walking lunges (with kettlebell)

5x5 BS @ 285
5x5 Bench @ 225
Snatch work - Complex's dropping movements as it got heavier
Snatch, Hang, Sn Balance, OHS
worked to 145
4x
250m Rows alternating w/ partner
4x sled push with 115# alternating with partner

Snatch 116 126
3, 3, 3, 2, 1 137 147
158
Clean and Jerk 140 153
3, 3, 3, 2, 1 166 179
191
Block Snatch Pull (mid-thigh) 189 5r3s

DL - work to 3x5 @ 275

Then ME without breaking - Single Jump rope & KB Swing - 80/20, 60/20
straight into -
40 DU + 20 KB Swing, limited rest

Ran 4 miles 450 cal

-Barbell Warmup-
Max Rep Snatches @ 65% 3 x 30 seconds

-WOD-
4 Rounds
6 Turksh get ups 18lbs
6 Deadlifts 125lbs
7 Box Jumps 24'
50 Double Unders/ 150 Singles

21-15-9 Sumo Deadlift Highpull + burpees

Could've done more weight but it was a good burner