5 rounds:

12 dumbbell burpee thrusters
300m

(used, 30, 35, 35, 40, 30 lbs dumbbells)

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x6 Very Low Hurdles Alternating Single-Leg Jumps
10x20m Walking Skips
Hurdle Runs up to first and second hurdle (1.00m, competition distances)
21 Shotput Throws (5-standing, 5-standing with foot change, 5-side full throws, 6-glide)
3x330m Runs at 70s-67s-69s (2-3 minutes rest)
Hurdle Knee Drill
Gymnastics (Back-Hip Circles)
2 Laps of the Infield + Static Stretching (Cooldown)

A: E2M for 12min
1: Back squat x6 @3030
2: Singel arm DB rowsx10@2111/each arm

B: 8min amrap
8 burpees
8 alternating DB step ups

10 Minute EMOM

7 thrusters @ 95#
7 pull ups

Row 500 meters, run 400 meters, then 21-15-9 push press 95#, front squat 95#, pull-ups, GHD back extensions, then row 500 meters, run 400 meters.

Bench press 3x4, 2x6

Abs:

15x5
Crunches
Reverse Crunches
Flat V-ups
V-ups (L) V- ups (R)
Bicycles- 30
Plank: 60 sec
V-up Hold: 60 sec
Russian Twists 40

Butt & Thighs
30 Straight Kickbacks LR
5 L Pulses LR
20 L Kickback Crossovers
20 Outter Kick Ups
20 Inner Kick ups
20 Large Circles
20 Large Circles Reverse
Ballet Points

3 kierrosta

21 box jump
15 DB front rack lunges
9 C2B

SS B

12 deadlifts 60 kg
12 pull-ups
12 burpees
9 deadlifts
9 pull-ups
9 burpees
6 deadlifts
6 pull-ups
6 burpees
3 deadlifts
3 pull-ups
3 burpees

Nedled to stop...afterski 9 pull-ups. Didn't feel okay.

Open 14.1
10min AMRAP
30 DU
15 Power snatch (75/55)

1. Didn't redline at the end, but stayed smooth through DUs.