WOD: Sprint Intervals 4 Rounds

1 Round = Run 2 100m a 85% to 90% then run 1 55m at close to 100%. 1 min rest between reps.

Ran all 100s between 14 and 15 seconds. Ran the 55m between 7.4 and 7.7 seconds

55m - 8.03, 7.94, 7.84, 7.53, 7.43, 7.47 (r1), 7.56 (r2), 7.72 (r3), 7.59 (r4)

4 rounds for consistency:
800 m run or 50/40 cal row or ski
40 air squats
30 double unders
20 push ups
10 pull ups

3 min rest between rounds.

Deadlift 2x (160kg) / 2x (160kg) / 2x (160kg) / 2x (160kg) / 2x (165kg) / 2x (165kg)

4 x 1/4 mile sprint (treadmill @ 10mph)
pushups:
14,13,15,14,14,12,10

5x 125
5x 145
5x+ 165 20 reps

2 Deadlift on the minute at 60% of your 1RM from last Friday for 9 minutes.
Then:
10.9.8.7.6.5.4.3.2.1
SDHP 95#
HSPU
Burpee

my 60% from last week was 207#

This was a workout where yes I RX'd it but I just took too long, not a bad thing, just my HSPUs are not so fantastic to do this amount in a quick time frame, took too long to recover between reps starting at the 7 round....

5x 210
5x 245
5x+ 275 - 11 reps

Assistance:
Partial deadlift + shrug
10 x 230
10 x 275
10 x 320

3 x 10 of toes to bar

Deadlift @ 90% of 1 RM
2x (175kg) / 2x (175kg) / 2x (175kg) / 2x (175kg) / 2x (165kg) / 2x (175kg)

Deadlift 2 sets of 6 reps @ 100kg

205 - 5
235 - 5
265 - 12

Partial deadlift assistance work
185 - 10
245 - 10
275 - 10

135 - 5
145 - 3
160 - 7

assistance - 3 x 5 strict pullups