Sprint Intervals:

150m Intervals: 25.0, 24.3, 22.5, 21.41, 20.75, 21.31
100m Intervals: 13.16, 13.21

4 rounds
10 Box Jumps 30"
10 KB Swings #80
400M Run

Strength: 5-3-1+ shoulder press (75%, 85%, 95% of 1RM)
135 - 155 - 175

WOD:
600 m run

5 rounds of:
5 shoulder to overhead (185/105)
10 Bar-facing burpees

600m run

Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM) - 335, 375, 415 (2 reps)

Metcon
AMRAP
5 min HSPU - 10 regular (25 total with 15 negatives)
4 min air squats - 125
3 min push-ups - 35
2 min KB swings (53/35#) - 25 (70lbs)
1 min pull-ups - 10

Strength: 5-3-1+ shoulder press
(75%, 85%, 95% of 1RM) 65#, 75#, 80# for 3
Metcon:
For time:
-600 m row
-5 rounds of:
-- 5 shoulder to overhead (185/105)
-- 10 Bar-facing burpees
-600m row

Subbed rowing, blisters on heels.

Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)

Metcon
AMRAP
5 min HSPU
4 min air squats
3 min push-ups
2 min KB swings (53/35#)
1 min pull-ups

Tabata
(10 rounds of 20 seconds work and 10 seconds rest for each exercise)

-sumo Front Squat (45/30)
-pull up
-wall ball
-Sit Up

many many reps

87 Burpees

3 RDS
Run 400 M
15 Front Squat (95/65)
25 Box Jumps (24)

4 person team workout

250 Boxjumps
250 Abmats
250 KBS (1p)
250 Overhead Squats (35#)