Around neighborhood

21-15-9
Thrusters
Pull Ups

Sprint Intervals:

60m - 8x60m - rolling start - 9.5, 8.65, 8.25, 8.32, 8.09, 8.18, 8.25, 8.44 - slow for some reason.

Run 1 mile ~12 min
Shoulder work:

3 rounds - 10 reps of each with 25# DB -

Strict Press
Front Raise
Curl
Lateral Raise
Push Up
Reverse Fly

3x5 - Leg Press @ 250, Hamstring @ 130, BP @ 200

Run 1 mile ~10min

Run 1 Mile ~11 min

A few Dips

3x5 - BP, Leg Sled, Hamstring Machines AHAP

2x5 HSPU

50# DB Rows

3-Position Clean 186 1r
199 1r2s
207 1r2s
Power Jerk + Jerk 179 (2+1)r2s
191 (2+1)r2s
199 (2+1)r2s
Clean Deadlift 278 5r5s

5-3-2 Day

Smolov - 2x2 @ 285

5-3-2:

BP - 245, 255, 265
DL - 275, 315, 365
Curl - 47.5, 50, 55
100# DB Farmer's Carry

3 rounds:

5 Strict T2B
8 Dips
10 Back Extensions (2 sets with 25# plate)

Smolov 1x3 @ 285
Snatch to Max – 205, Got under 215 3x, last one ended up being just a pull.
7 tire drag sprints
% Effort – 50, 75, 85, 90, 95, all-out, 50

A) 50 Burpees

B) 1000m row = 4:32

C) 3RFT with 1min of:
push ups = 60 reps
russian twists = 108 reps
leg taps (30 sec each side) = 48 reps
plank
renegade rows = 37 reps
Rest

3 - 5 minute Minute amrap w/ 1 min rest in between
Do each movement for a minute and change

Row
Push up-knee
Squat
Sit up
Box jump- 12"