1 min each of
-SDHP
-box jumps
-push press
-row
-wall balls 14lb 9ft
-rest
x3

Skill
2x30 seconds L-sit Hold (60s rest)
Crappy form!

Strength
3x6 Strict Weighted Pullups (25kg)

Sprinting/Running
800m Run + Sprint drills + Dynamic stretching (Warm-up)
Sprints - 3x10m, 3x60m
5xMax Effort Broad Jumps
800m Run + Static Stretching (Cooldown)

Back squat 5-5-5 reps
245-245-245

Shoulder press 5-5-5 reps
120-120-120

Bar dips
8-8

3x10 back squat 125lb
5x20 hand to shoulder
then
21-15-9
-KB swing 1.25 pood
-wall ball
-TTB (knees to elbows, fucking puss)
then
3 sets max effort ring rows
9/8/5

Overhead Squat 1-1-1-1-1-1-1
55-65-75-85-90-95-100

3-3-3-1-1-1
45-95-105(1 rep)-100(3 reps)-105-110-115

5 Rounds
5 Push-jerks (95)
15 Wallballs

9min Clean Complex w/ 165#

7min AMRAP
10 medball clean
10 pushup

rest 2min

50 pull ups

6rds +5 cleans
12:09

Pullups (4 regular first...hands/forearms hurt)
Squat
Pushups
Situps

Strength
Weighted Pull-up
3-3-3-3-3

47.5

-Between sets attempt a max set of clapping push-ups
15 and down from there...

WOD
Double Alternating Tabatta (16 rounds)
-Box Jumps- Full Stand (28/24)
-Kettlebell Swings (2,1.5)

85 Russian Swings