Wendler:

Back Squats - 2x225, 2x245, 2x265, 5x280, 5x300, 5x320, 2x340

Metcon:

5 Rnds: Sled Push (250lbs), 5 Hang Cleans (185lbs)

Workout 14.1

10 minutes AMRAP
30 double-unders
15 snatches @ 75#

4 + 32

WOD
AMRAP 10
30 du
15 snatch 35kg (power snatch)
(Hice 4 rondas y 30 du + 5 snatch = 215 rep)

Strength
Front Squat- 85 lbs
Back Squat- 95 lbs
Clean 85 lbs

Cindy AMRAP 10

5 Pull ups
10 Push Ups
15 Squats

total 11 rounds

1 Snatch and 2 behind the neck snatch grip push press – 2 reps EMOM x 7 min 45#

then,

“Twinsies”

Teams of 2 for time:

row 1000m
50 partner wall balls 20#
50 partner med ball tosses over a 24″ box 20#
50 partner box jumps 24"
50 partner med ball OHS 20#
300 singles

16:03

AMRAP in 10 minutes of
30 double unders
15 75lb snatch

30 Double Unders
15 Snatch (75)

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
6xHigh Jump Sprinting Driills (high kneesx2, 1-step takeoffsx2, 3-step takeoffsx2)
High Jump Approach Work with takeoffs (7-step)
High Jump (horizontal, diagonal, perpendicular sit positions & fosbury flop)
Gymnastics (10 chinups, 10 bent leg T2B, 10 skin-the-cat)
1 Lap of the Infield + Static Stretching (Cooldown)

Lift
5x3 135 lb cleans

Then Fran
21-15-9 reps of
95lb thruster
pullups

20' AMRAP

50 jumping jacks
5 burpees
5 lunges each leg
5 pull-ups
50 mt climbers
5 squats
5 situps
5 push-ups