Wendler:

Back Sq - 4x225, 4x245, 5x265, 5x285, 5x305

Metcon:

4 Rnds: 20 Ring Pushups, 20 Box Jumps (24"), 250m Row

Time - 13:20

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Running Intervals and Bodyweight Exercises in the Infield (pushups, tuck jumps, situps, back extensions etc)
Gymnastics (Glide Kips, Handstand Holds, 2x5 Shoulders-to-Hands Deficit HSPU, 5 UB Ring Muscle-ups)
1 Lap of the Infield + Static Stretching (Cooldown)

A1) press @ 1212, 4-6 reps, rest 30 sec
A2) db lunges, 12-16 quality steps, rest 30 sec
A3) 8-12 “perfect” push ups (scaled with standing push-up), rest 30 sec
A4) 10 tall box jumps (step down), rest 90 seconds;
4 sets
+
Extra credit:
30 sec side plank (right)
rest 30 sec
30 sec side plank (left)
rest 30 sec
x 3 sets

Dead Lift Max: 115 5x5

2k Row time 10:00:04

A1) back squat @ 30×1, 4-6 reps x 4 sets; rest 90 sec
75#
A2) weighted pull up (weighted negative @ 31J1); 3,3,3,3; rest 90 sec
Still need assistance on machine 20+ :(
+
10 min AMRAP
4 burpees
6 kettlebell swings (overhead)
8 wall balls

6 rounds!

8 Min AMRAP:
1 Ground to Overhead
1 Pull-up
2 Ground to Overhead
2 Pull-up
3
4
5

Back Squats 12-10-8-6 (22 lb bar, 30 lbs weight)
20 DU
15 Wall Balls
1- V Sit Ups

Squats

7 Pullups
7 burpees
Amrap 7min
Finished 6 rounds + 1 burpee

Then, straight into:
400m Run
30 Wall Ball (used 10# ball)
15 Overhead Plate walking Lunge (used 25# plate)
3 rounds

Finished in 26:34 (not sure if amrap time included here)

Capacity Test
pull ups - 51

Strength:
Strict Press
5x5 - 95lbs

WOD1 - 4:35
Thrusters (25/40)
Burpees
5 to 1 (x2)

WOD 2 amwrap 12min - 5 rounds
B/W Row x 6
Push Ups x 9
CoffIn Sit Ups (10/20)