5 RFT

10 wall walks
10 T2B
20 Box Jumps

"Jeremy"

21-15-9

Van:

Overhead squats (30kg)
Burpees

3 RFT
15 FS 95LBS
20 BOX Jumps 20 inches
30 Sit ups

3RFT
21 KBS 32LB
12 CTB
100 DU

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
3 Pole Vault Plant Drills (10 reps each)
Pole Vault Jumps (6-step, 8-step - no bend, bend)
High Jump up to 1.40m with 6-steps (some pop-ups and scissor jumps, fosbury flop )
Gymnastics (10 BW Ring Dips + 5-4-3 Weighted Ring Dips 10kg,15kg,20kg)
1 Lap of the Infield + Static Stretching (Cooldown)

Wendler:

Bench Press - 5x210, 3x235, 1x260
Hang Cleans - 5x175, 3x200, 1x220
DeadLifts - 5x355, 3x405, 1x435

Double Unders between each set - 50 plus 30x9 = 320 reps

3 rounds:

400m run
20 shoulder to overhead 95/65
400m run
20 kb snatch 1.5/1pd (MOD: Red KB)

27:30

Could even do the green with my left arm well at all. Push pressed most of the STO, jerked the last round.

160 min
Warm up for 15 min

1.Gymnastics
Every 90 s. for 4 rounds each:
A) RPE 7-8 Set of BMU - 3 4 4 4
B) RPE 7-8 Set of HS Walk / Shoulder taps - shoulder taps x 20

2.Strength
Deadlift 4x3 @ RPE 8
- 90 kg

3.Metcon
A. 3 rounds for time:
12 Thrusters @ light-medium weight - 30 kg
3 Rope Climbs
500 m Run (outside)
Time: 15.00 (5.00, 5.12, 4.48)
HR: 178/186

Rest to full recovery

B. For time:
30 Burpees over the bar
30 Clean and jerks @ light-medium weight - 35 kg
Time: 5.12
HR 175/186

c. 10 min easy bike

4.Strength accessory
A. 3 sets:
12/s. sa. DB row - 35 lbs
10 bicep curl and press - 20 lbs

B. Tabata hollow/arch hold

C. From Friday:
C1. Accumulate 30/side of 90/90 Forward fold
C2. Accumulate 90+90 s. of Side plank
C3. Accumulate 30+30 Bird dogs
C4. Accumulate 20 Hips down push ups

Review the Clean- 10 mins

then,

For time,

50 Double unders
5 Cleans 185/115 (MOD: 75#)
5 Muscle ups (MOD: GOOP, 20" + 45 plate, flipped to 24" for the last 2 rounds).

(then 40/4/4, 30/3/3, 20/2/2, 10/1/1)

Time: 9:57

Did 40 du's unbroken, most were in 15's and 10's after that.

1' AMRAP - Burpees
3' AMRAP - 9 Push Press @ 115 - 12 T2B
1' AMRAP - Burpees
3' AMRAP - 9 Push Press @ 115 - 12 T2B
1' AMRAP - Burpees
3' AMRAP - 9 Push Press @ 115 - 12 T2B
1' AMRAP - Burpees

Count PP & T2B rounds