3 Rounds: 1 minute each, 10 second transition, 1 minute rest/round
- DB thrusters (28, 25, 24)
- situps (24, 24, 23)
- jump squats (35, 32, 32)
- KB swings (35, 36, 35) - bad form, shouldn't bend my arms so much
- burpees (14, 13, 12)

3 Rounds For Time:
25 Power Snatches (65#/45#)
50 Walking Lunges
75 Double-Unders

Start with doing 100 DU
Then do 5 rounds of:
10 DL using 75 lb dumbells (I used 65 lb dumbells)
10 FS using 75 lb dumbells (I used 65 lb dumbells)
10 HSPU
Then, after the 5 rounds:
100 DU

I went unbroken for all sets.
This was a tough WOD. This was really hardest on the FS for me with holding the dumbells. I had and have some nice welts on my collar bone areas. I decided to use 65 lbs to allow me to use a weight I could move decently with pace, and i didn't want to end up breaking the sets up too much at all.
Good overall WOD. I would possibly do 65 but might use 70 lb dumbells the next time. I also might do this using 135 lbs barbell next time to see how that would feel. I know it would be a lot easier on my collarbone area for sure.

5k run

10 Rounds For Time:
3 Handstand Push Ups
6 Deadlifts (225#/155#)
12 Pull Ups
24 Double-Unders

Note: Count best Double Under Attempts 1-1 as a sub for DU’s if needed. There will be a 45 min. cutoff.

Track & Field
10 Laps of the Infield (5 Slow, 5 Fast) + Dynamic Stretching (Warm-up)
(Everything done on Grass)
80m Bounds for Height + 80m Strides
40m Right Side Steps + 40m Left Side Steps + 80m Strides
2x40m Right Side Rotating Hips Running + 40m Left Side Rotating Hips Running
2x40m Backwards Running + 40m Running
2x10m Straight-Leg Bounds for Height
10m Right-Leg Bounding + 10m Left-Leg Bounding
Random Sprint Interval Training (with pushups, situps, tuck jumps)
Gymnastics (Some Handstand Holds, 5 Ring Muscle-ups + 2x3 Weighted Ring Muscle-ups 5kg)
2 Laps of the Infield + Static Stretching (Warm-up)

60 Minutes Mobility
LEGS
Voodoo Floss Knee 3x2
Hamstring Stretch (R/L) Single Legs
Pigeon
IT Bands

SHOULDER
Barbell Internal Rotation 4 Minutes (L)
Banded Pull Back
Scapula Barbell Smash
Banded Pull Back

OTHER
Thoracic
Mackenzie
Million Dollar

30 Minutes Rehab
Shoulder Figure 8s
Shoulder Rotations
Crossover Symmetry
Flamingo
Leg Extensions
Leg twists
Crossover Symmetry (Pulses)
Shoulder Figure 8s
Shoulder Rotations
Flamingo

"5-3-1 Shoulder Press"
From 120
75% x5x1
85% x3x2
95% x1x2 (+)

AMRAP 15
12 KBS (1.5)
9 Power Clean (105)
6 Ring Dips
4+21

CROSSOVER
2 Rounds

MOBILITY
Banded Lunge - 2 per side
Band Bend Floss - 2 per side
Barbell shoulder smash - 4
Lacrosse ball smash - 2 per side
Band back - 2x2

21-15-9
Front Squat (135/95)
Ring Dips <--> 7 ring dips, then rest with thin band

Front Squat 5-5-5-5-5
[95-105-115-135-155]