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30 pushups

WOD – 3 Rounds for time
400m run
20 box jumps
10 shoulder to overhead 135/95

STOH impressively hard

Afternoon:
15x100m (walk back) - Run closer to 130m or so. stopped after 13. started to feel calf and didn't want to risk it
all sets 22-24s. rest 1:37-1:44

Morning:
A. Box Squat 10x2 w/chains. 45s rest
185# w/4 chains. too easy weight, but any higher and speed would have suffered.

B1. Clean Pull 7x3 (1.1.1 format) 264,264,264,264, 275,275,275.. Good weight by the end
B2. Bench Press 7x3 w/chains. 155,175,175,175,175,175,175. all w/4 chains. good weight.
1 minute rest between B1&B2

C. 3x20 (10/leg) walking weighted lunge (bar on back)
115#. tough, but done. almost all without pause step."

1km Row

75 Push press 75/55

50 Wall balls 20/14

25 Chest 2 bar pull ups<--regular pullups

Skill: Handstand holds, handstand push ups

WOD:
With a continuous running clock,

1min box jumps 30/24
1min sumo-deadlift high pull 115/80 (MOD: 55#)
2min box jumps
2min SDHP
3min box jumps
3min SDHP

158 - probably could've handled 60 or 65#. Was doing sets of 10 the first round, then 5's, (and 3's and 2's the last minute or so)

4 min.
Power Clean (205/135)
4 min.
Dumbbell Burpee Box Overs
4 min.
Bar Muscle-ups
Then …
3 min. of all three
…
2 min. of all three
*This is a partner WOD. All exercises are to be done alternating every repetition with a partner

I did 3 pull ups and 3 dips in lieu of muscle ups

Track & Field
4 Laps of the Infield & Dynamic Stretching
Hurdle Drills at 0.76m (3x each leg)
2x70m Alternating-Leg-Skipping for Height (on Grass)
2x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
About 8xFalling Starts
Sprints - 2x40m, 2x60m, 2x80m (5.22s, 5.16s, 7.29s, 7.22s, 9.24s, 9.33s)
Gymnastics (Glide Kips, Back-Hip Circles)
1 Lap of the Infield & Static Stretching (Cooldown)

Strength

Snatch complex Practice @ 55lb
Snactch deadlift
Hang power snatch
Squat snatch

WOD

20 double unders
10 kettle bell swings @1pood
5 burpees
4rounds

Partner Wod

2 km run
200 wall balls
1 rm max partner deadlift.
30 min cap

*Did 15 minute 2k run... could do better!
*285 lb deadlift