Clean and Jerk 1-1-1-1-1-1-1
135-155-175-185F-185F-181F-185F

AMRAP 7:00
2 x power cleans 165#
3 x ring push arm extensions
20 x consecutive double unders

6 rounds plus 4 reps

Overhead squat
45# x 5 x 3
65# x 5 x 3
95# x 3
115# x 1
135# F
135# F
135# F

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

12 Min AMRAP
DK scaled WOD as follows:
30 back squats - 95#
30 situps
20 power snatch
20 toes to bar
10 back squats

10 min AMRAP:
30 Double Under's
15 Power Snatch (75#)

Score: 225 reps

then.....

Heavy "Fran"
15-12-9
115# Thrusters
26# Weighted Pullups

Wod #1
OPEN WOD 14.1 -- SCORE 307
30 Double Unders
15 Ground To Overhead @ 75#

Strength:
Snatch + Pause Overhead Squat (2+1)
65% x 3 sets -- 150#
70% x 2 sets -- 160#
Power Clean + Push Jerk
70% x 2 x 4 sets -- 180#
Push Press
75% x 5 x 3 sets -- 175#

Wod #2: Partner Wod

Sprint Intervals:

100 yd sprints - on grass - rolling start - 8 x 100yds - 15.82, 14.8, 14.03, 13.91, 14.00, 13.66, 14.01, 13.81 - 3 min rest between reps