Warm up:
4 rounds:
6 tgu (turkis get up, 3 con cada brazo) (hice 16 16 20 24)
8 ring rows
12 dumbell press one hand in lunge position (6 con cada brazo)
15 rusian kb swing with elastic
WOD:
Time cap 10 min.
50 double under (o 50 pasar encima del bumper pisando con los dos pies)
21-15-9
Static bumper oh lunge 20kg
push-up
bumper s2o 20kg
Them 50 squat (air)
(hice en 8:18)

A. Split jerk build to 80% of 1rm in 10mins
SCORE: 225

+

4 rounds for time
Row 500m
20 burpees
SCORE: 7:35.6
Round 1: 3:17
Round 2: 3:27
Round 3: 3:34
Round 4: 3:27

Notes:
A. - perfect form on SJ if you build to it quickly rest 60sec and hit it again
- focus on pacing through one round at a time
- increase intensity per round record round splits and total time

A. build to 1rm PC in 8 mins start clock when at 50-60% of 1rm
SCORE: 275
rest 2mins

B. 8mins amrap PC 90% of A
SCORE: 17 reps at 255
+
10min AD Z1

Notes:
- record max and number of reps for B
- stay focused on rest periods btw reps
- CP Battery tester

Strength:
Snatch, 3-3-3-3-3 (75%)
OHS, 5-5-5-5-5 (75%)
*Bonus: Bicep curls, 6-6-6-6-6
Triceps, 6-6-6-6-6
WOD: For Time:
21-15-9
Dumbell Hang Clean (40/30)
Burpees

Almost no time to really warm up and I also ate before the WOD for the first time.

Every Minute On The Minute for 10 rounds or 20 mintues of:
Odd minute: 5 Deadlift (I used 245 lbs)
Even Minute: Deficit HSPU (I put my hands on 25 lb plates about 20" apart center to center)
This was a good easy WOD to set up and just warm up and do.
this is my 4th day and I was a bit tired, but knew my schedule mandated that I get a workout in.
I did a high rep Bodyweight WOD the night before so I wanted to stick to some basic weight bearing movements so that was one reason to minimize the reps and vary the two movements to a dominantly pulling posterior and pushing upper body.

Good WOD.
I was getting a bit tired for sure towards the end.
I only used chaulk, no belt.
I did kip in the 7th round the last rep, and the last 2 reps on the following sets.

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
6x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
3 Pole Vault Plant Drills (10 reps each)
More than 30 Pole Vault Jumps (8-steps, 4-steps - bend, no bend)
About 15 Fosbury Flop High Jumps
Gymnastics (Handstand Holds, 3 BW Muscle-ups + 2x3 Weighted Muscle-ups 5kg)
1 Lap of the Infield + Static Stretching (Cooldown)

Metcon 1:

EMOM for 10 mins: 100m row, 5 games pushups

Metcon 2:

Unbroken KB swings - 53lbs - result 50

Metcon 3:

1-2-3-4-5-6-7-8-9-10: Hang Cleans (155lbs), Box Jumps (24")
Time - 12:21

50 with 50s...from ground and up...then past shin and up (got under them...figuring it out)
12:30
-very tough workout...got out of breath...body very tired afterwards

Team Workout:

While one person runs 200m, the other three members on the team are stationed at one station below:

Burpee box jump overs

DB Snatch- Used a 20# DB

Double Unders- Slowly getting better

• Perform as many reps as possible in the time it takes for the person to run the 200m. Alternate on their return.

AMRAP 15min

5 rds
5 pullups
10 pushups
15 squats

1K--4:10