Lift
OHS: 4x3 135lbs
FS: 4x4 165lbs

3 rounds for time
400 M
12 85lb thrusters
12 pullups

5x5 Squat @ 295# @ 3 min rest between sets
5x5 Bench Press @ 235# @ 2 min rest
3x10 Neutral Grip Pull-Up + Dips

A. Overhead Squat 3-3-3
B. FT
100 ft OH lunge, 45#
15 burpees

A. 215-22-235
B. DNF (hip flexor)

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6x30m Sprinting Drills (high kneesx2, high knees with heel strikex2, B-skipx2)
30 Situps & 30 Back Extensions
Some light circuit training (situps, knees to elbows etc.)
2x10 Pullups
Single-Leg & Double-Leg Box/Depth Jumps
Some easy Accelerations
Jogging and Skipping (Cooldown)

A. 6 min AMRAP
150m row
3 HSPU
15 Dubs

Rest 5 min

B. 5 min AMRAP
2 C&J, 135#
2 Burpees
4 C&J, 135#
4 Burpees
6
6....etc

A. 5 + 3 HSPU
B. 63 reps

Warmup
3 rounds
250m row
5 strict pull-ups x 2
10 push-ups x 2
15 air squats x 2

28 burpees

WOD
21-15-9
Wall walks
KB walking lunges (53/35)

RX. 13.41

10min EMOM
Even: 3 OH Squat
Odd: 5 Weighted Pull Up
Did 3rds w/ 135#, 2 w/ 155#. 1rd w/ 40#, 4 w/ 30.

rest 4min

10min EMOM
Even: 3 Deadlift 365#
Odd: 5 Wall Ball 20#, 15 hollow rocks

Wendler:
Bench Press: 5x220, 5x230, 3x245 (missed last 2 reps...right shoulder)
Hang Cleans: 5x185, 5x195, 5x210
Dead Lift: 5x370, 5x400, 5x420

Double Unders - 9x30reps = 270 reps

Sprint Training:
6x30m starts
6x100m - 15-16 seconds w/ plyos between

Group warm up, then

7 min AMRAP
5 box jumps 30/24
3 cleans 225/165 or heavy as possible (MOD: 75#)

Rest 2 min

7 min AMRAP
100 m sprint
30 double unders

7+4, 5+11

Started at 85#, bailed after 2nd lift lol. Even at 75# I just couldn't keep my knees out very well at all. First 2 rounds of du's were unbroken, then 15/10/5 for 2 rounds.

50 medball cleans
25 partner burpees
100 wallballs
25 partner burpees
150 OH lunges
25 partner burpees
200 abmats
25 partner burpees

26ish?