Smack my Tits Up Thursday👍. Push up ladder in The Den, there was diamonds, claps, chest slappers, three pointers, long holds, 5 seconds downs, 5 second ups and many many chestacular trifabulous push ups. Bloody marvellous.

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Low Back Rehab Exercises
A few long jump approaches and jumps (15-step)
A few high jump approaches (7-step) & fosbury flop up to 1.40m
4x150m Runs at 22-23 seconds (walk back as rest)
Gymnastics (Some Glide Kips & Back-Hip Circles)
2 Laps of the Infield + Static Stretching (Cooldown)

Push Press
5x3 AHAP

2k row

5 rnds
200m run
5 KB 70#
30 singles
5 SDHP 95#

5 rnds
200m run
5 KB 70#
30 singles
5 SDHP 105#

Vuoronperään 500 palauttavaa ja 500 kisavauhtia.

Single distance

400 burpees for time.

WOD
10-8-6-4-2
Deadlift (155rx) did 125#
Handstand Push Up modified with 2 an mats
200 meter run

Post-WOD
Tabata Sit Ups to 100 (16 rounds?)

15 Minute AMRAP

5 Deadlifts 225#
10 Hand Stand Push-ups
15 Wall Balls
*One partner completes a round while the other partner holds a plate overhead (45/25). The plate must be LOCKED OUT overhead. It cannot rest on the head and reps do not count if the plate is anywhere but LOCKED OUT overhead. Once one partner completes the round they flip places.

4 x 6 min / 2 min easy

Row four 6 minute pieces. Row for two minutes at light pressure between each piece.