12min EMOM
3 Squat Cleans
10 Box Jumps

Did 5rds @ 165#, did 5 more at 135#.

"Badger"
3RFT
30 squat clean (95/65)
30 pull-ups
800m run

65#, green band. 37:00.
Forearms feeling it from Tough Mudder. Made up good time on the run

Skill- Double unders (10 mins)

Then,

6 Rounds
400m Run
25 burpees (12" target)

28:30

Deadlift - 10 reps at

135, 185, 225#

2x5 @ 275
5x3 315
1x1 @ 365

mixed with 3x5 Ring Pull Ups

10 reps @

185
205 - 9+1
185 - 6+3+1

Airdyne - 120 cals in ~10 minutes (slow pace)

SP wk 1: 8,6x80#
BP wk 1: 3,3x120# (will drop down)
BS wk 1: 6,7x200#
DL wk 1: 8,10x255#

used the following maxes:
SP: 105#
BP: 155#
BS: 260#
DL: 335#

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
15x8 Hurdles Drill (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx3)
10x60m Sprints
10 BW Pullups + 3x5 Weighted Pullups (10kg - 15kg - 25kg)
2 Laps of the Infield + Static Stretching (Cooldown)

WOD: Hateful Hundred! 100 box jumps (24/20) 100 Jumping Pull Ups 100 KBS (53/35) 100 Walking Lunges 100 Knees to Elbow 100Push Press (45/35) 100 Back Extensions 100 Wall Ball Shots 100 Burpees 100 Double Unders *One person works, the other planks.

Team Neumann

Strength: Weighted Walking Lunge (95/65) Weight is held in front rack position. 6-6-6-6 (3 per leg) WOD: 12 Minute AMRAP 10 Box Jumps (24/20) 10 KB Swings (53/35) 10 Push Ups

8 RDS 2 box jumps

Four sets with two reps of thruster.

Bench Press 3-3-3-3-3
Five 100 Meter sprints (athletes will start at the "remote starts" wall and be timed when they pass the barricade) Record time for each sprint.

result: 210#