Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
10x5 Low Hurdles High Kness Runs
10x6 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
6x6 Hurdles Alternating Single-Leg Jumps at 0.76m (3-step)
4x20m Hurdle Runs (3 Hurdles)
4x60m Sprints (7.54, 7.83, 7.75, 7.84)
6xKB Throwing Sequence (4 KB Broad Jumps + 1 KB Throw)
Gymnastics (Handstand Holds, Some Bar Muscle-ups)
1 Lap of the Infield + Static Stretching (Cooldown)

5RFT:

400M Run
30 GHD Sit-ups
15 Deadlifts 250 pounds

AMRAP 20 Min
50 JumpRope
20 Burpee

Three Rounds of:
KB Squat Clean 24kg
Deadlift (75/45#)
Box Jump (24/20")
Push Press (75/55#)
1 minute per station
Clock does not stop between exercises
5 minute rounds with 1 minute rest between rounds

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Pre-WOD: Review the Jerk- 15mins (35-65-75-85)

Every min on the min for 8 mins.
4 Jerks @ 60% of 1rm (65#)

Then,

1/2 “Jack”

10mins AMRAP
10 Push press 115/75
10 KBS 1.5p/1p
10 Box jumps 24/20

4 +19
Happy to Rx this one. Did the first rounds of push presses unbroken, 4/4/2 the last 2 rounds.

4 Rounds
-50 Double Unders
-20 Wall Balls
-20 Kettle Bells

Notes: Did 50 SU, 10# wall ball, 35# KB
Did not get to time myself

225, 235, 245, 255 miss

10 Push Press on odd minutes @ 135
10 lunges on even minutes @ 135