Warm up - 2 rounds:
- 200m run
- 20 OH Walking Lunges
- 15 HRPU
- 10 Ring Rows

Strength / Skill:
- 3x7 Bench Press

WOD - 20 AMRAP:
- 2 MU (2 PU + 2 Ring Dips)- used band and box as mod
- 4 HSPU- used box as mod
- 8 KB Swings (70,53)(35#)

Front Squat - 135x5, 185x5, 225 for 5, 245 for 5, 275 for 2x2

Bench Press - 135x5, 185x5, 225x5, 245x5, 265x3, 275x1, 295x1,315 - guy touched the bar, doesn't count :(

Deadlift - 185 - 2x5, 225x5, 275x5, 315x3?, 365x4 singles

4x8 - Push Up & 100# Reverse Machine fly

Curls - 30x8, 35x8, 40x6, 45x5, 50x5, 55x2

Dips - 4x10

Leg Raises - 3x10

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift (215 lbs)
Bench (135 lbs until 6 reps, then 125 lbs)
Clean (125 lbs)

10-9-8-7-6-5-4-3-2-1 reps of the triplet (For Time or As Quickly as Possible):

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

So, the first round would be 10 deadlifts, 10 bench presses and 10 cleans. The second round would be 9 deadlifts, 9 bench presses and 9 cleans. And so on...

Not RX

DL:165
bench: 65
clean: 95

Strength- Max Effort Squat
1) Back Squat- 1.1.1
Warm up: 95, 115, 135
Work: 145, 155, 160

2a) Bulgarian Spilt Squat- 3×8 (e/s) @ yellow
2b) Side Planks- 2x1min (e/s)

Met-Con
10 HR Push-Ups
10 Hollow Rocks
10 Air Squats
-5 RFT-
4:29 Rx

EC
Sled Drag- 2 laps around ice rink (90/60) @ 60

Partner Wod

2 km run
200 wall balls
1 rm max partner deadlift.
30 min cap

*Did 15 minute 2k run... could do better!
*285 lb deadlift

Strength

Snatch complex Practice @ 55lb
Snactch deadlift
Hang power snatch
Squat snatch

WOD

20 double unders
10 kettle bell swings @1pood
5 burpees
4rounds

Track & Field
4 Laps of the Infield & Dynamic Stretching
Hurdle Drills at 0.76m (3x each leg)
2x70m Alternating-Leg-Skipping for Height (on Grass)
2x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
About 8xFalling Starts
Sprints - 2x40m, 2x60m, 2x80m (5.22s, 5.16s, 7.29s, 7.22s, 9.24s, 9.33s)
Gymnastics (Glide Kips, Back-Hip Circles)
1 Lap of the Infield & Static Stretching (Cooldown)

4 min.
Power Clean (205/135)
4 min.
Dumbbell Burpee Box Overs
4 min.
Bar Muscle-ups
Then …
3 min. of all three
…
2 min. of all three
*This is a partner WOD. All exercises are to be done alternating every repetition with a partner

I did 3 pull ups and 3 dips in lieu of muscle ups

Skill: Handstand holds, handstand push ups

WOD:
With a continuous running clock,

1min box jumps 30/24
1min sumo-deadlift high pull 115/80 (MOD: 55#)
2min box jumps
2min SDHP
3min box jumps
3min SDHP

158 - probably could've handled 60 or 65#. Was doing sets of 10 the first round, then 5's, (and 3's and 2's the last minute or so)