10 rounds of
8 burpees
8 pullups

3x5 185lb dl as warmup

6 rounds
5 pullups (various)
10 HSPU
9:32

a) 500m row = warm up
b) BS wk 2: 5x215#
c) SP wk 2: 7x81#
d) 3 PCx125# EMOMx5
e) 5 min MU progression work
f) 4 RFT: 10 FSx95# + 10 CTB
= 7:11 (CTB were slow)

Skill: Practice rope climbs

Then,

Every minute on the minute for 15mins

7 Box jumps 24/20

Max effort thrusters (115/85) for the remainder of the minute

Reps 33
(3, 3, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 3)

Bench Press
8x3
Highest set was 245

10-1
Deadlift 205#
Box Jump 24"

Cashout: 400m run

7:15

Task

3 rounds

20 wall balls 20 lb 10 ft target
20 SDHP 75#
20 Push Press 75#
20 Box Jumps 20"
20 cal row

1 min rest

time with rest included

8 min AMRAP

10 HSPU
20 Pistols
40 DUs

AM
Weightlifting
2x3 Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3x2)
1 C&J + 5-5-4-3-2 Front Squats (55kg, 65kg, 75kg, 85kg)
3x6 Single-Leg Hip Thrusts
3x30 seconds Back Extension Holds
Tabata Hollow Rocks (Pusups between sets)

PM
Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
22x6 Hurdles Drill at 0.76m (Left Skippingx4, Right Skippingx4, Left Side Skippingx4, Right Side Skippingx4, Alternating Leg Skippingx6)
3xLong Jump Pop-Ups (6-steps)
Low Back Rehab Exercises
Static Stretching (Cooldown)

21 - 15 - 9 reps of:

clean (125 lbs)
dips
incline push-ups