Warm Up:

4 Rounds:
250m Run
20 skips
5 Pull ups

WOD:

10-9-8-7-6-5-4-3-2-1

pullups
pushup to stand
KTE
Deadlift
shoulder pulls

FT:

in teams of 2:

50 clusters 60kg
50 burpees
100 db snatch 22.5kg (10 each)
50 pushups
100 front squats 60kg (10 reps each)
50 burpees
100 SDHP 40 kg (10 rep each)
50 pushups
100 steps walking lunges 60kg (10 reps each)
50 burpees
50 clusters 60kg

Baseline: Pre-SOP and box breathing,then ROM Drills.
20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups
, 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)

8 pull-ups

Endurance: LSD

Alternate WOD: Complete the following for time…

Run 800m
10 rounds: 10x burpee, 10x 4-count mountain climbers, 10x 4-count flutter kicks
Run 800m

Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

WARM-UP
500m row, dynamic flow, clean&thruster practice with 15#

STRENGTH
EMOTM:
4 mins- 2 Clean High Pulls, 2 Cleans @ 65% 1RM, 55#
Rest 2 mins.
EMOTM:
4 mins: 2 Clean High Pulls, 2 Cleans @ 75% 1RM, 65#

I like these. They felt good today.

WOD
12 min AMRAP:
400m Run
20 Thrusters (Rx: 75/55, Comp: 95/75), 45#
20 Sit Ups
FINISH : 2 rounds + 400m + 14 thrusters

I was going to go with 55# which was doable but slow. I went with what I thought my 50% & for speed. Felt like my running is coming back, at least I out ran all the ladies.

WOD
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

Indoor rock climbing

5 rounds

Overhead Squats x 10 bar (used pipe)
Box jumps x 10
200m run

(tight in hip flexors/archillies restricted in squat. use pipe)

Shoulder Press 5-5-3-3-1-1 (30-40-50-60-65)

Then,

400m run
15m handstand walk(scaled to 6 wall walks) (MOD: wall walks)
400m run
30 Pistols (MOD: held the bar)

2 rounds

Didn't try for a shoulder press PR as I tend to overextend my back when it gets heavy on those. All else felt fine.

Weighted Pull-Ups/ Chest-to-Bar Pull-Ups
3-3-3-3-3

20 min AMRAP
10 KB swing 53/35
10 box jumps 24/20
10 sit ups

//

Medium + skinny purple bands

WARM-UP
1 MIN THERE AND BACKS - DYNAMIC STRETCHES
10 FRONT SQUATS W HOLDS
10 VERTICAL POWER CLEANS (TEACH FOR STRENGTH)
10 POWER CLEANS (TEACH FOR WORKOUT)
10 PUSH JERKS
10 SPLIT JERKS

STRENGTH
FIND 5RM VERTICAL POWER CLEAN (SHOULDERS BEHIND BAR)
(105)
WOD
"HEAVY GRACE"
30 CLEAN AND JERKS (95)