Back squat 7rm
5x 2xClean pull+1x Power clean

For Load:
Thruster 2-2-2-2-2-2-2

105 x 2
115x 2
135x 2
155x 2
175x 2
185x 2
195x 2

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
About 5xHigh Jump Approaches (10-step)
Lots of High Jump Fosbury Flop Takeoffs up to 1.40m (10-step)
1000m Fartlek Run (12x40m Sprint + 40m Jog)
1 Lap of the Infield + Static Stretching (Cooldown)

4 x 6, tempo (3s lowering)

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
17x10 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx5)
2x10 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
Gymnastics (Handstand Holds, Bar Muscle-ups)
Low Back Rehab Exercises
Static Stretching (Cooldown)

Metcon:

4 Rnds: 5 Hang Cleans (195lbs), 30 DUs, 5 DL (315lbs), 30 DUs, 5 Bench Press (205lbs), 30 DUs

Time - 21:36

Pre- WOD:
5x5 deadlift- went up to 295

WOD:
1000m row
30 HSPUs
1000m run

3 RFT
30 Front Squats, 95lb
30 pullups
800m run

FORTIME
25 + 25 single arm KB thruster 24/16kg/12
50 box over burpees 24/20"
50 Front Squat KB 2x24kg/2x16kg/2x12
50 step over box KB 2x24kg/2x16kg/2x12
25+25 KB snatch 24/16kg/12
50 Box over jumps 24/20"

12 minute AMRAP:
10 HR Push-Ups
8 T2B
6 Box Jumps
then rest 4 minutes
12 minute AMRAP:
20 Dubs/Singles
10 Sit-Ups
5 Burpees
then rest 4 minutes
12 minute AMRAP:
Row for cal

@ 9+18, 7, 206