Hill Sprints:

60m (rolling start) - 7 x 60m - 9.05, 8.85. 8.84, 8.78, 8.93, 9.03, 9.09
100m (rolling start) - 2 x 100m - 15.72, 15.78

Strength:
5 Press @ 75% of 1RM
3 Press @ 85% of 1RM
1+ Press @ 95% of 1RM

Conditioning – Double Alternating Tabata (16 Total Rounds):
Overhead Squats (75/45) @#65
Double Unders

Post-Workout:
1 Minute Max Calories AirDyne (39 calories)

Worked on handstands for about 10 minutes. Got a full range HSPU with a slightly wider grip. Did a couple kipping HSPUs in a row as well.

Tabata L-Sits using boxes (ended up with just knee raise by the 4th round)
Tabata Pushups (doing about 7 a round by the end)
Tabata Planks
Tabata Hollow Body

• Tabata means 20s on/10s off for 8 rounds. Each exercises was done for 8 rounds before moving to the next exercise.

3 Rounds
800m Run
14 Deadlifts (95)
200m Sandbag Run (3,2)
7 Shoulder to Overhead (95)

Did push jerk for shoulder to overhead
Took it real slow on the run and deadlifts for knee and back

8min AMRAP
3 Squat Clean-to-overhead 165#
30 Double-unders
7 KB Swings 2pd

then...

3 rds
10 Box Jump 24"
10 TTB

No scores were taken.

Squat:
8x175
8x185
8x205
8x215

F. Squat:
5x135
5x135
5x145
5x155

Did 10 limited range HSPUs beforehand. A little work afterwards, too.

Power cleans at 85#
HRPU instead of Clapping Push Ups.

Power cleans at 85#
HRPU instead of Clapping Push Ups.

Power cleans at 85#
HRPU instead of Clapping Push Ups.

skill - Hang snatch (going to focus a lot on speed under the bar)

WOD:
AMRAP - 17 minutes:
- Snatch x 5 (50/30)
- Overhead squat x 10 (50/30)
- Burpees x 15