For Time: 40min cap

21 Deadlifts
21 Burpee Box Jump Overs
15 Front Squats
15 Burpee Box Jump Overs
9 Cleans
9 Burpee Box Jump Overs
15 Back Squats
15 Burpee Box Jump Overs
9 Deadlifts
9 Burpee Box Jump Overs

Scale weight accordingly.

Hang Squat Clean + Squat Clean + Jerk

2 x (1+1+1) x 65%
2 x (1+1+1) x 70%
2 x (1+1+1) x 75%
2 x (1+1+1) x 80%

'Wolf'
5x5 frontsquat, heavy. Rest 2 min b/w
5x5 shoulder press, heavy. Rest 2 min b/w
5x5 Bench press, heavy. Rest 2 min b/w

'Three little pigs'

22-16-10
T2b
Bulgarian squat with barbell 60/40kg

Rest 3min

21-15-9
Abmat sit up
Kettlebell swing 24/16 kg

Rest 3 min

21-15-9
Power clean 60/40kg
Alt v ups

Warm up:
4 rounds:
6 tgu (turkis get up, 3 con cada brazo) (hice 16 16 20 24)
8 ring rows
12 dumbell press one hand in lunge position (6 con cada brazo)
15 rusian kb swing with elastic
WOD:
Time cap 10 min.
50 double under (o 50 pasar encima del bumper pisando con los dos pies)
21-15-9
Static bumper oh lunge 20kg
push-up
bumper s2o 20kg
Them 50 squat (air)
(hice en 8:18)

4x go every 4mim
A.) 850 row
B.) 800m rub
C.) 45cal assault
=48min

For 35-45min
10 wall ball 14/29
10 Pull up
10 box jumps
10 KB swing 16/24
10 Pull up

Track & Field
3 Laps of the Infield + Dynamic Stretching (Cooldown)
6x20m Sprinting Drill (high kneesx2, Straight-leg boundsx2, B-skipx2)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
10x80m Hurdle Runs at 0.76m (6 Hurdles)
Medicine Ball Throws (scoop throws for height/distance, squat throws for height/distance)
Gymnastics (Handstand Holds + 2x5 Deficit Hands-to-Shoulders HSPUs)
Static Stretching (Cooldown)

5x7 @ 75%

Max reps of BS, every 5s do squat.
60/40kg.

Explosive push ups 5x5

weighted Ring Dips 5x5 (60#)

chipper from Regionals

20 cal row
30 burpees with jump on plate
40 Dumbell ground to overhead (45#)
50 Toe 2 Bar
100 ft. overhead walking lunges
150 ft. sprint

Frustrated with the Ground to Overhead and the Toe2bars.