For Time:

50 Back Squat @ 75#
5 Rope Climbs
40 BS
4 RC
30 BS
3 RC
20 BS
2 RC
10 BS
1 RC

Run

w/ Jae: 14:05
myself: 7:55

Partner WOD

400m Run
40 Cleans 135/95
40 chest to bars

400m Run
30 Snatches 135/95
30 Toes to bar/ Knees to Elbow

400m Run
20 Thrusters 135/95
20 Burpee Pull-ups

400m Run

*Did 85lb cleans
*55lb Snatch
*65lb Thrusters

12m yoga
8m curls with 30s

Track & Field
4 Laps of the Infield + Dynamic Stretching
Pole Vault Sprinting Drills (2x20-30m, high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
Pole Vault Plant Drills
Pole Vault Takeoffs (6-steps, no bend)
Pole Vault Jumps up to 2.70m (12-step)
Discus Throws 2kg (standing, half-turn, full throws)
4x150m Runs (100m walk back as rest)
Some jogging and skipping + static stretching (Cooldown)

Strength:
- 4 x 6-8 reps of back squat, increasing weight (135#)

WOD:
- 3 rounds
- 50 double unders
- 21 kettlebell swings (40#)
- 12 pull ups

SWOD: take 10 minutes to find your one rep max Power Clean = 215 lb.

Complete 3 rounds for time of:

50 air squats
7 muscle ups
10 hang power cleans (135#)

Track & Field
4 Laps of the Infield + Dynamic Stretching
6x6 Low Hurdles Alternating Single-Leg Jumps
12x30m Sprinting Drills (high kneesx2, high knees with heel strikex2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
4x50m High Jump Curve Running finishing with a takeoff
6x80m Strides on Grass
Some Glide Kips and Back-Hip Circles
2 Laps of the Infield + Foam Rolling

There is no description for this WOD as it is stat.

CrossFit Totals

OR:

3 Rounds

30 Wallball 20/14 10.5ft Target

30 Squat Snatch 75/45

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back squat original PR 125 new PR 150
shoulder press original PR 45 new PR 70
Deadlift original PR 165x3 new PR 195

total 415
original PR 210