A
7 emom (every minute on the minute)
4 pull ups
3 ring dips

B
5 RFT (rounds for time)
9 deadlifts 100kg
6 front squats 60 kg
3 push presses 60 kg

Strength:
5-5-5-5 ohs 2" in botton position (hice 20-30-40-40)
6-6-6-6 back squat 3" in botton position (45-50-65-70)
WOD
AMRAP 3 Muscle-up (11 o 10)
rest 2'
AMRAP 3 burpee over box jump (28)
rest 2'
AMRAP 3 row for calories (52)
rest 2'
AMRAP 3 OHS + 20 du each time bar go down (hice 8-20, 4-20, 1)
(total 94)

Warm up
3 min jump rope
2 min burpee – aim for 10-15 a minute then rest
10 Pose pull ea leg
15 Stiff leg DL
2 min couch stretch ea side
10 stiff leg DL

Strength Deload week
Deadlift using 90% of your 1RM + 10lb = 350
Empty bar DL x 10 3 sec down hold for 1 and explode up.
50% = 175x 5
50% = 175 x 5
60% = 205 x 5

WOD
6 rounds NOT FOR TIME
3 DL @ 75% of your 1RM = 285
5 Box jump 30/24 If you can go higher do so! Try for 40/30in if possib
7 Strict press @ 75% = 65lb

3 rounds:

Run 1/2 mile
25 push-ups

There is no description for this WOD as it is stat.

A. 14 EMOM
even - 30 DU
Odd- 2-3 MU
-both felt very good and easy.

B. snatch balance 2, 2, 2; rest as needed
-115,135,145,155. feet were off. need to add this in.

C. Power snatch. work to heavy double; rest as needed
-133, 155, 166, 177, 188x1

D. 13min cap (if completed amrap snatch 195/115#)
20 snatch 75/55#
10 T2B
15 snatch 95/65#
10 T2B
12 snatch 115/75#
10 T2B
9 snatch 135/85#
10 T2B
6 snatch 155/95#
10 T2B
3 snatch 175/105#
10 T2B
-completed everything through the last 7 TTB. finished up last three and tried for one at 195# but grip was shot. had to break most sets of TTB. grip was limiter.

E. 3x10; rest 60s between
-GHD sit ups
-Glute Ham Raises

200 sit-ups no matter how long it takes. Make them nice!
Stretch thoroughly. Used as a rest to slow down pace and come in to the next phase relatively fresh.
Do 50 dips, with or without assistance. This is a 50RM set, i.e., ideally, 51 should be impossible.
Immediately, run for ten minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 35 dips, with or without assistance. This is a 35RM set, i.e., ideally, 36 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 20 dips, with or without assistance. This is a 20RM set, i.e., ideally, 20 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
200 sit-ups no matter how long it takes. Again, make them nice!

Note: Do as many of the dips as you can without assistance on failure jump to Gravitron (or like) and complete set with minimal assistance. We are exhausting the pushing function partially with an eye to making the arm supporting contribution on the bike or stairlcimber very tough.

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
8x30m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
5xFalling Starts
Sprints - 2x20m, 2x40m, 2x60m, 2x40m, 2x20m, (2.96 & 2.68, 5.09 & 5.00, 7.28 & 7.40, 5.30 & 5.15, 2.98 & 2.69)
4xPentuple Jumps (flying start)
6xTriple Jumps (flying start)
4x80m Strides on Grass
Gymnastics (Pole Vault Drills on Pull-up Bar)
1 Lap of the Infield + Static Stretching (Cooldown)

Strength:

Double Unders x 10 seconds or singles score is divided by 10
10 second rest
Box Jumps x 10 seconds
10 second rest
Burpees x 10 seconds
10 second rest
10 rounds for reps
rest 2 minutes then
1 K row for time

Strength/Skill:
EMOTM 10
5 Power snatch 75% (hice con 40kg), last minute for max reps (hice 12)
WOD
AMRAP 12
9 deadlift 70kg
12 ttb
15 box jumps
(hice 5 rondas + 15 box jumps + 2 deadlift, 197 reps, empece por los box jumps)