1 min at each station for 6 rounds. Total 24 min WOD
12 pull-ups
10 box jumps (30/24)
12 KBS (70/53)
10 HSPU

Red band. 24". 53 for 4 rounds, then 44 for 2 rounds. 2 abmats.

walking

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
6x20-30m Sprinting Drill (High Kneesx2, B-skipx2, Straight-Leg Boundsx2)
3x80m Strides
High Jump Drills (high jump pit, sand pit)
Some Gymnastics (Rope Climbs/Handstands, Bar/Ring Muscle-ups, Handstands)
3x5 Deficit HSPUs (Shoulders to Hand Level)
Some Jumping Rope + Static Stretching (Cooldown)

3 rounds of:

400m
50 double-unders
25 pull-ups

Thrusters and Rowing Thruster Ladder: Increase weight by 10 pounds each minute until you can’t go any higher. Once you fail, complete as many double unders as possible in what remains of the minute. Then… Row: 2000m for time

Hit 95lbs
Row 9:07

Atlas Stone “Grace” For Time: 30 reps ground to overhead with Atlas Stone (115#/65#)

90# sandbag
4:16

Olympic Lifting Skill Work: 3 position snatch. Find a weight that you can do on the challenging side, but it should be as perfect of form as you have. WOD: “Karen” 150 Wallballs for time (20lbs @ 10 feet/14lbs @ 9 feet)

10:24 wallballs @ 16#

Group warm up, then;

21-15-9-3

Using ONE kettlebell

KBS 2/1.5p - Orange

Goblet squats - Orange

Abmats

10 rounds for time:
15 Deadlifts (135/95)
15 Push Ups

Did this from home.
2.5 mi run then MB warm-up
19:32 – 75#, rx push-ups first 1.5 rounds then PU to 2 bee frames (~3.5″)

Group warm up, then;

3 Rounds

800m run

15 Toes 2 bar MOD K2E

10 Overhead squats 135/95 MOD 35

Time 26:27