Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drill (high kneesx2, B-skipx2, Straight-Leg Boundsx2, Skipsx2)
2x80m Strides
Lots of Pole Vault Takeoffs (no bend) (4-step, 6-step)
3x3 Weighted Ring Muscle-ups (5kg)
Static Stretching (Cooldown)

Skill- (15mins) “Hollow body” part of the kipping pull up. This skill will help you be able to better control yourself during pull ups. Allowing you to string more pull ups together more efficiently.

Then,

1/2 “Holleyman”

15 Rounds

5 Wallballs 20/14

3 Handstand push ups MOD off the dip bars

1 Deadlift 225/155

Time 15:59 Did the entire thing unbroken.

12 x 150m w/30 sec rest (30-34 sec)
-tough...back got tired...would like to keep it 32 or less

I did a 5 x 5 back squat WOD last night
45 lbs x 10
95 lbs x 10
135 lbs x 8
160 x 8

180 x 5
200 x 5
215 x 5
225 x 5
235 x 5 (all done with no belt)
I finished with a max reps using 70% of my amx of 265 lbs = 140 lbs
I did 20 reps (this set I did use a belt in case I went for another rep and it got a little ugly.. legs were tightening up as was my lower back a bit)
Post WOD:
I worked on the new Kip up from the inverted position on the rings in the gym.. i used a big safety mat underneath in case I dropped off and fell.
This was tricky but I did get it a couple times... I was not kicking out with enough eonviction. You have to commit, and then be ready to brace out immediatly. I will keep on working on this.. fun and a nice body control and upper body drill.
Also, my forearms and grip was getting tired... still from that last WOD probably.
Stretched and went home.

Strength:
3×3 Hang Power Clean (max 150x3)

Conditioning – 3 Rounds:
40 Seconds, One-Arm DB Thruster @35#
Rest 20 Seconds
40 Seconds, Strict Pull-Ups
Rest 20 Seconds
40 Seconds, One-Arm KB Snatch @53#
Rest 20 Seconds
40 Seconds, Mountain Climbers
Rest 20 Seconds

Weightlifting
Snatch - (40kgx3x1, 50kgx2x2, 60kgx1x3, 65kgx1x3, 70kgx1)
Clean & Push Press (40kgx1+3, 50kgx1+3, 60kgx1+3, 70kgx1+3)
3x5 Deficit Snatch-Grip Deadlifts (75kg - 80kg - 85kg)
3x5 Hip Thrusts (65kg)
3x20m KB One-Arm Farmer's Walk (24kg)
Half-Tabata Plank Hold (with extended arms)

2 rounds:

900m Run
29 Wall Ball
95 Double Under
19 Partner Med Ball Sit Up
9 Tire Flips
29 KB Swing
95 Air Squats
19 Toes to Bar

26:59 with Eric Justice

5x5 Back Squat @ 185 light
532 Bench Press - 225,265,275x1
3x5 Zercher Squat @ 165
3x8 Pull Ups

Power Snatch + Snatch: Find Max - 185

Power Clean + Clean + Jerk: Find Max - 235

BN Push Press: Find 3RM = 225 for 2, 205 for 3

Warm Up

2 Sets of 10 yards with 10 Yards sprint of:
High Knees
Butt Kicks
Broad Jumps
Knee Hugs
Walking Quad Stretch
Inchworms
Spider Walk
Toy Soldier
Backwards Run

Core WOD

Tabata

Flutter Kicks
6inchs
Sprinter Sit-Ups

WOD

5 Rounds For Time of:

150m Shuttle
15 Wall Balls (10-11#)
15 HR Push Ups
30 Double UnderS (60 SINGLES)

lI did this in the morning with almost no warm up.. I did stretch for a little bit and then set up and did this at 31 Cunningham garage... I had to walk a bit more than usual.. from where I was doing the KB swings to where in the other side of the garage I ended up doing the toes to rings.
I did all sets unbroken... that was good... I only really felt it in the last 2 rounds big time in the grip... I was glad to not break any sets... i should try to now focus on pushing the pace a bit and seeing where I break.. still a great short WOD and a great killer grip WOD.
I did rest a bit going back and forth and felt pretty good overall. Almost no stretching post WOD... had to shower and leave to get back home.

last time I did this WOD was on June and I got 11:15