Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
6x20m Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, skipsx2)
Pole Vault Takeoffs (4-step, 6-step, 8-step - no bend)
Lots of Shovelling & Digging
Gymnastics (Handstand Holds, 5 BW Muscle-ups + 3x2 Weighted Muscle-ups 5kg)
Static Stretching (Cooldown)

Front Squat: 20 minutes to establish 1RM

-Then-

3RFT
30 KB Snatches @ 245 kg.
20 Wall Ball Shots @ 20 lbs.

4 RFT
400m run
5 wall walks
50 DU

@ 15:11

TGU
10:12
8:15
8:20
6:25
4:30
4:35
2:40
1:45# multiple rounds of 1RM

then

10-1 Ladder
Ring Push-ups
Pull-ups
Split Jump

For Time: 30 slam balls 5 box jumps 25 slam balls 10 box jumps 20 slam balls 15 box jumps 15 slam balls 20 box jumps 10 slam balls 25 box jumps 5 slam balls 30 box jumps
Scaled for neck:
70# sand bag ground to shoulder
30" box jumps
20:30

Bench
5-5-3
95, 135, 155
5-5-5
170, 195, 220

12min AMRAP
6 Front lunges 95#
9 box jump 30"
12 wall ball 20#

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pound

Scaled everything to 75 lbs, subbed 75 lb good mornings for back extensions.

30 Thursters (52, 34kg)
30 Pull-ups
30 Power Cleans (52, 34kg)
30 Burpees
30 Jerks (52, 34kg)
30 Box Jumps (60,50cm)

50 Pushups
75 Situps
50 Squats
75 Jump rope

Wendler Strength:

Back Squats - 3x275, 3x290, 3x305
Front Squats - 3x240, 3x255, did not do set of 270 (legs just didn't feel good)