Strength
3x3 Shoulder press
3x3 Push press

55, 65, 70. May have been able to do 75#
75, 85, 90. Could have done 95#

WOD
5RFT
5 Wall walks
10 V-ups
20 Box jumps (24/20)

RX. 15:25

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Some abdominal, hip and quad bodyweight exercises
6x30m Bounds for Height on Grass (very short rest)
2x40m Alternating-Leg Bounds
2x40m Right-Leg Bounds
2x40m Left-Leg Bounds
2x40m Bounding Sequence (3 Right-Leg Bounds + 1 Left-Leg Bound)
2x40m Bounding Sequence (3 Left-Leg Bounds + 1 Right-Leg Bound)
4x80m Strides on Grass
6x50m Heel-to-Toe Runs
3xLong Jump Takeoffs (Standing 9-step Bounding Approach) - 22.20m
6xKB Throwing Sequence (2 KB Broad Jumps + 1 KB Throw)
3x150m Runs
Some Jumping Rope + Static Stretching (Cooldown)

Do 3000m at 5'00" mile pace in any combination of intervals (>=200m) with any amount of rest. Time from the beginning of the first interval to the end of the last (completing 3000m). Only count the time spent running at 5'00" or faster. Suggested to start with 7x400m (avg 74.5" each) plus 1x200m. If you can complete this in 9'19", then the workout was appropriate for you. If it took longer then do 15x200m. If you were faster, then increase the length of intervals. Examples: 6x400,1x600 ---> 6x500 ---> 5x600 ---> 4x700,1x200 ---> 3x800,1x600 ---> 3x1000 ---> 2x1500 ---> 3000m non-stop (the ultimate goal!).

Today (chilly 43 degs, breezy, crappy HS track off of Holmes):
400m 74", rest 2:02
400m 72", rest 2:04
400m 74", rest 2:25
400m 74", rest 2:23
400m 76", rest 2:11
400m 76", rest 2:18
400m 75", rest 1:02
200m 36.4"
Total: 23'41" (9'14" work)
39.0% work, 61.0% rest (non-stop would be 100.0% work)

10x10 Standing DB Press
3 @ 50's
1 @ 45s
6 @ 40's

10x10 DB Bench Press
50's

3x10 @ 25# DB's

Front Raise
Laterals Raise
Reverse Fly

10 Curl @ 35's
10 Dips
6 Curl @ 45's
10 Dips
6 Curl @ 45's
10 Dips
6 Curl @ 45's
10 Dips
10 Curl @ 35's
10 Dips

2.6 miles

2 rounds of:

20 thrusters (95 lbs)
20 burpee to box jump (24 inches)
20 OH walking lunges (45 lbs)

10 rounds each:

8 KBS w/ two KB 16kg
8 thrusters
8/8 OH walking lunge steps

YGIG

Clean and Jerk technique work
I started with a good stretch and warm up.
then I started working on Clean and Jerk
bar, at various positions, and finishes from power, mid hang, high hang, and I also start at mid chest to exagerate the hips and pulling myself under the bar.
75 lbs x 6
95 lbs x 6
115 lbs x 5
135 lbs x 5
150 lbs x 3 (for 3 sets) I wore wrist wraps on these
155 lbs x 2 (for 4 sets) I wore wrist wraps on these

After a small break, and putting things away I did a bunch of sets of:
50' walking lunge with weights overhead + 50' floor drive plates on the floor
25 lbs OHD lunge, 45 lbs plate floor drive
35 lbs OHD lunge, 70 lbs plates floor drive
45 lbs OHD lunge, 90 lbs plate floor drive (2 rounds)
70 lbs OHD lunge, 115 lbs plate floor drive (great and a killer)
stretch and home
I have not Clean and Jerked in a LONG time... I was glad and mad at why I have not really cleaned at all heavy in a LONG time... I need to clean heavy every 2 weeks at least. Same for Jerking.

Buy In: 3 Rounds of
Row 250m Sprint
30 seconds rest (Mandatory)

Then, Immediately after your last 30 seconds of rest.
5 Rounds
10 DB Power Snatch (30lb)
25 Sit Ups
50m Burpee Broad Jumps

Much harder than it looked

Back Squat
5-5-3
135,165,225
5-3-1
275,315,350

For time:
30 KB Swings 2pd
rest 1min
30 Front Rack Lunges 95#
rest 1min
2min Row for distance (550m)
30 KB Swings
rest 1min
30 Front Rack Lunges

Total time: 11:14