Pre-Wod:
-5 X 2 Back Squats (135, 145, 155, 165, 185)

15 minute "Hopper" (Various WOD's pulled out of a "hopper" every minute) (#135,95)
For Example:
Minute 1: 15 Burpee
Minute 2: 8 Roll Outs
Minute 3: 10 Thruster
Minute 4: 12 Dead Lift, 9 Hang Clean, 6 Push Press
Minute 5: 20 Sit Ups
Minute 6: 15 Burpee
Minute 7: 20 Sit Up, 20 Push Ups
Minute 8: Dead Lift, 20 Push Up
etc

Pre-Wod:
5 X 2 Bench Press (135, 145, 155, 185, 195)

For time: 21-15-9

-Ring Push Up
-T2B
-Box Jump

Varsity:
For Time-
-30 HSPU
-40 Pull Up
-50 Push Up
-60 Sit Up
-70 Burpee
or
JV:
2RFT-
-50 Air Squat
-40 Sit UP
-30 Burpee
-20 Push Up
-10 Pull Up

5 rounds of

20 pullups
30 pushups
40 situps
50 squats.

3 mins rest beween each round.

Rd1: 04:12
Rd2: 04:09
Rd3: 04:41
Rd4: 05:08
Rd5: 05:47

Smoked.

1x40km cycle (approx)

Day of work plus game of forball at lunch

1x25km cycle (approx)

1x40km cycle (approx)

Day at work

1x25km cycle (approx)

5x2 heavy push press + 1 split jerk (125)

Jake
10min AMRAP (normal Jake is 20min)
10 push press (115/75#)
10 KB swing (53/35#)
10 box jumps (24/20")

5x2 heavy push press + 1 split jerk (PR'd on push press today with 215#)

Jake
10min AMRAP (normal Jake is 20min)
10 push press (115#)
10 KB swing (53#)
10 box jumps (24")

5 Rounds + 10 push press

Recovery Day:
10-20 minute run
-mobility
- Tabata Sit Up
- GHD
Or
Carrie: 3RFT-
-10 Dead Lift (225/155)
-10 Bar Facing Burpee
-29 Wall Ball Shot (20/12)

45mins ruck march with 15k ruck

Approx 5kms.