Skill
Left Arm Freestanding Handstand Practice

Midline
Tabata Hollow Rocks (Six Intervals)

Track & Field
3 Laps of the Infield (Warm-up)
Lots of Pole Vault Drills
3x40m Pole Vault Approaches
2 minutes of Jump Rope (Cooldown)

Broad Jump

67" (PR)

10 Knees to Elbow
50 feet burpee broad jump
10 Push press/jerk dumbbells (30#RX)
50 burpee broad jump

Scaled:
Knee Ups
25#

10 min to find 3 rep max from ground

10 minutes to perform as many burpee muscle ups as possobile

Dumbell Snatches

For time
50 push press 40/25kg
12 strict pull ups
35 push press 40/25kg
10 strict pull ups
20 push press 40/25kg
8 strict pull ups

For time:

30kg Snatch, 30 reps

Warmup
5 minutes of double unders
3 round 10 reps of
Boxjumps
Knees to elbows
Shoulder dislocate
Strength: EMOM 3 reps of dead lifts 225lb

WOD
Cindy
5 pull-ups
10 hand release push-ups
15 air squats
Complete as many rounds as possible in 20 minutes.

7RFT
11 Hang squat snatch (96/65)
26 Double unders

55#. Might've been able to do 65#, but would've had to break up the sets more. Broke them into 5 and 6 with 55#.

Shoulders still sore.