Warm Up

2 Sets of 10 yards with 10 Yards sprint of:
High Knees
Butt Kicks
Broad Jumps
Knee Hugs
Walking Quad Stretch
Inchworms
Spider Walk
Toy Soldier
Backwards Run

Core WOD

Tabata

Flutter Kicks
6inchs
Sprinter Sit-Ups

WOD

5 Rounds For Time of:

150m Shuttle
15 Wall Balls (10-11#)
15 HR Push Ups
30 Double UnderS (60 SINGLES)

Power Snatch + Snatch: Find Max - 185

Power Clean + Clean + Jerk: Find Max - 235

BN Push Press: Find 3RM = 225 for 2, 205 for 3

2 rounds:

900m Run
29 Wall Ball
95 Double Under
19 Partner Med Ball Sit Up
9 Tire Flips
29 KB Swing
95 Air Squats
19 Toes to Bar

26:59 with Eric Justice

5x5 Back Squat @ 185 light
532 Bench Press - 225,265,275x1
3x5 Zercher Squat @ 165
3x8 Pull Ups

Weightlifting
Snatch - (40kgx3x1, 50kgx2x2, 60kgx1x3, 65kgx1x3, 70kgx1)
Clean & Push Press (40kgx1+3, 50kgx1+3, 60kgx1+3, 70kgx1+3)
3x5 Deficit Snatch-Grip Deadlifts (75kg - 80kg - 85kg)
3x5 Hip Thrusts (65kg)
3x20m KB One-Arm Farmer's Walk (24kg)
Half-Tabata Plank Hold (with extended arms)

Strength:
3×3 Hang Power Clean (max 150x3)

Conditioning – 3 Rounds:
40 Seconds, One-Arm DB Thruster @35#
Rest 20 Seconds
40 Seconds, Strict Pull-Ups
Rest 20 Seconds
40 Seconds, One-Arm KB Snatch @53#
Rest 20 Seconds
40 Seconds, Mountain Climbers
Rest 20 Seconds

I did a 5 x 5 back squat WOD last night
45 lbs x 10
95 lbs x 10
135 lbs x 8
160 x 8

180 x 5
200 x 5
215 x 5
225 x 5
235 x 5 (all done with no belt)
I finished with a max reps using 70% of my amx of 265 lbs = 140 lbs
I did 20 reps (this set I did use a belt in case I went for another rep and it got a little ugly.. legs were tightening up as was my lower back a bit)
Post WOD:
I worked on the new Kip up from the inverted position on the rings in the gym.. i used a big safety mat underneath in case I dropped off and fell.
This was tricky but I did get it a couple times... I was not kicking out with enough eonviction. You have to commit, and then be ready to brace out immediatly. I will keep on working on this.. fun and a nice body control and upper body drill.
Also, my forearms and grip was getting tired... still from that last WOD probably.
Stretched and went home.

12 x 150m w/30 sec rest (30-34 sec)
-tough...back got tired...would like to keep it 32 or less

Skill- (15mins) “Hollow body” part of the kipping pull up. This skill will help you be able to better control yourself during pull ups. Allowing you to string more pull ups together more efficiently.

Then,

1/2 “Holleyman”

15 Rounds

5 Wallballs 20/14

3 Handstand push ups MOD off the dip bars

1 Deadlift 225/155

Time 15:59 Did the entire thing unbroken.

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drill (high kneesx2, B-skipx2, Straight-Leg Boundsx2, Skipsx2)
2x80m Strides
Lots of Pole Vault Takeoffs (no bend) (4-step, 6-step)
3x3 Weighted Ring Muscle-ups (5kg)
Static Stretching (Cooldown)

A. PS - build to a 5RM TnG in 12 min SCORE: 175
B. HPC below knee cap - 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps
SCORE: 205, 225, 225, 235
+
5 sets:
10 bench press
Row 400 m @ 90%
rest 2:30
SCORE: 185#/1:18, 185#/1:19, 185#/1:26

Notes:
- no pause on floor for TnG 5RM PS
- pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
- choose weight for unbroken sets but increasing per set and little more challenging per set for BP
- record row repeats - same across is goal