Track & Filed
3 Laps of the Infield (Warm-up)
Lots of Hurdle Drills at 0.78m
Pole Vault Takeoffs (2-step, 4-step)
2 minutes of Jump Rope (Cooldown)

Midline
3x10 Russian Hard-Style KB Swings per arm (24kg)
Half Tabata Plank Hold (with extended arms)

Warm up:
Run half mile
3/10
OHS
GHD
Walking lunges

Working from 30 down to 5 by 5s after each set run 200 meters
30-25-20-15-10-5 for time

32kg or 72? Lbs

4x8 high pull
3x10 renegade row
4x8 pull-ups
4x10 DB cleans
4x12 shrug w/ farmers walk
4x10 bro curls

Metcon:

Tin Man - 5 Rnds: 5 Hang Cleans (190lb), 30 DUs, 5 DL (315lbs), 30 DUs

Time - 18:28

Skill
Snatch - 70kg
Clean + Front Squat + Jerk - 90kg
C&J - 100kg

Skill
Snatch - 75kg
5x2 strict muscle ups (60s-90s rest)

Strength
3-3-3-3 Push Press (40kg - 50kg - 60kg - 70kg)
3-3-3-1 Back Squats (110kg - 120kg - 130kg - 140kg)

Midline
3x10 Barbell Back Extensions (20kg)

sprinting
5x30m sprints

endurance
3x1000m row (3:30 rest) (all 3:52)

workout
15-12-9-6-3
shoulder to overhead
pullups (followed by 30 DU's at the end of each set of 15s,12s,..)
didn't push really hard

skill
snatch 84kg PR
C&J 102kg PR
105kg fail

midline
3x10 back extensions (20kg)

15 minutes to establish a 3 Rep Max
Push Press

Fran
21-15-9
Thruster 95/65
Pull Ups

Strict Press 66kg
Back Squat 170kg
Deadlift 202kg

4.25 X P.C. = 297kg

Box Central Fitness

Tabata DB Deadlift- Used 25# DBs
Rest 1min
Tabata Row- Rowed about 780 meters
Rest 1min
Tabata Wall Ball- Averaged 6 each round