Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
11x8 Hurdles Drill at 0.76m (Left Skippingx3, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx4)
Some Strides
3xLong Jump Approaches
8 Shotput Throws (2-standing, 2-standing with foot change, 2-side full throws, 2-glide)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
11x8 Hurdles Drill at 0.76m (Left Skippingx3, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx4)
Some Strides
3xLong Jump Approaches
8 Shotput Throws (2-standing, 2-standing with foot change, 2-side full throws, 2-glide)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)

“CrossFit Total”

Find your 1rm in;

Back squat (65)

Shoulder press (115)

Deadlift (185)

AMRAP Wall Ball in 2min. (used 12# ball)
AMM(etres)AP Rowing in 2min.
Rest 2min
3 Rounds

Practiced rope climbs after.

Weightlifting
Snatch - (75kg, 80kg fail, 80kg)
C&J - (95kg, 100kg failx2)
3x5 Single-Leg Hip Thrusts + 8 T2B

Walked neighborhood

Four rounds for time of:

Run 400 meters
25 pound dumbbell squat cleans, 15 reps

Time: 13:09

Then,
back extensions, sit-ups, shoulder press work
go for a run around Atlanta

Push ups x50 strict
=32, 10, 8

Sit ups x50 Strict
=50

T25 day 1
weight: 183

Strength- Dynamic Squat
1) Back Squat- 12×2@50% bar weight + ~25% chain weight @ 75 + 10
2a) S/L KB DL- 3×10 (e/s) @ 35
2b) Pistols- 3×20 - Modified, held toe/leg

Met-Con
21-15-9
Deadlifts @ 100
Push-Ups

Time: 4:15

2x5
A. Front Squat: 155,165. felt good despite sore legs
B. Press: 115,125
C. Deadlift: 295,295. a little slippage on grip on second set

D. 2 rds 80%
500m row
5 TTB
12 step-up
5TTB
12 step-ups

E. Farmer's carry 70#
-2x one length outside