Sprint Intervals:

60m sprint intervals - from a rolling start - 8x60m on track in spikes - all done between 7.3 and 7.8 - full recovery between reps - did some plyos (hurdle jumps, jumping lunges) between reps.

Max effort row- 1min
Rest 1 min
3 rounds. Post total meters to score

Rest 10 minutes, then,

7 Rounds
10 Overhead squats 95/65 (MOD: 35#)
10 KBS 1.5/1p

819meters/9:56

Burt said I should be under 10 min, so I went with 35#, which was still shaky. Don't pull back so far on the rower, focus on feeding the chain all the way back in. Got more meters in the 3rd round after that was suggested.

Skill
5 minutes of Triple Under Practice
EMOM for 5 minutes: 2 Strict Weighted Muscle-Ups (6kg)
Power Snatch - 65kg
Power Clean & Push Jerk - 90kg PR
Clean & Push Jerk - 95kg PR
3x10 Weighted Back Extensions (15kg)

Strength
3-3-3-3-1 Back Squats
(60kg - 70kg - 80kg - 90kg - 100kg)

WOD
Five rounds for time of:
3 Muscle-Ups
10 Burpees
Tough on the shoulders!

20 Lunges 25# Overhead
13 Box Jumps 24"
20 Sit Ups

skill
snatches from blocks
40kg-50kg-60kg
short hill sprint(x5)

strength
shoulder press 5-5-5-5-3
40kg-40kg-50kg-50kg-60kg
-then-
front squats 3-3-3-3-1
60kg-70kg-80kg-90kg-100kg

Hang Clean
3-3-3

W.O.D.
3 Rounds
5 Hang Cleans 155/105
15 Body Rows
30 Mountain Climbers

//

53-73-78

100 ab mat sit ups
100 ring push ups (mod)

13:01:03

4.5 miles on the treadmill

5 Rounds:
30 KB Swings 30
10 Thrusters 65

4 Rounds:
10 Pull-Ups
10 Thrusters 65
10 Burpees
10 Box Jumps 24"
20 Wall Balls 14