2 Rounds For Time:

-20 Pull Up
-30 Burpee
-40 KB Swing (53/35)
-50 Air Squat
- Sit Up

Track & Field
4 Laps of the Infield + Dynamic Stretching
Low Back Rehab Exercises
10x6 Low Hurdles Alternating Single-Leg Jumps (1-step)
2x80m Strides on Grass
6x6 Low Hurdles Long Jump Takeoffs (3-step)
6xDecuple Jumps
6xDouble Single Leg-Jumps (3xeach leg)
Javelin 800g (standing throws, crossover throws, full throws)
4x150m Runs at 65% (100m walk as rest)
2x10 Strict T2B
2 Laps of the Infield + Static Stretching

15-12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Clean and jerk
Push-up

Done fasted; scaled cleans to 125 lbs.

Back Squat 225 lbs @ 5x5
Bench press 200 lbs @ 3x5
Bent Over Row 135 lbs @ 5x5

Complete as many rounds as possible in 25 minutes of:

11 chest-to-bar pull-ups
2 deadlifts, 315 lb.
10 handstand push-ups

Scaled Deadlifts to 275 lbs

Did 8 full rounds with 4 additional pull ups

5 Rounds for time of:

5x Deadlift #275
10 x Push Up
15x K2E

Squat 5x5 @ 220
Bench 3x5 @ 195
Row 5x5 @ 135

Complete as many rounds as possible in 20 minutes of:
115-lb. push press, 10 reps
1.5-pood kettlebell swing, 10 reps
24-inch box jump, 10 reps

5 Rounds Max Reps of
125 lb Bench press
30 lb weighted Pull ups
30 lb weighted dip
Ring Tows

10/10/7/9/8
9/9/7/7/7
9/7/6/7/9
10/11/9/12/11

3 x tabata

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