Sprint Intervals:

60m Intervals - 8x60m - flying - all between 7.2 and 7.6

150m Intervals - 1x150m - standing start - 19.78 - after 60s

4 rounds rest 1:1, total working time

Max rounds in 3 minutes of;

3 Box jumps 30/24
6 KBS 2/1.5p
9 Push ups

1min rest. Repeat for a total of 5 cycles.

13 + 3

I did 18kg kbs, not the 1.5p & had mental issue w/box jumps.

3 RM power clean

21-15-9 of Split Jumps and Power Cleans (135/95 or 65 for me)
Then when run 600M (1x) to finish.

DB Bench press 3 x 3 (70 lb...2m rest...could go up next time)

100 ft lunge (5 times across basement)
50 pushups
100 box jumps (2nd step)
25 leg raises (straight leg on floor)
5 pullups
100 jump rope jumps
25 squats
25 assisted pullups
50 situps

Neighborhood walk

10 DL (45LB)
20HSPU (HS HOLD)
30 BOX JUMP rx
40 PUSH PRESS (45LB)
50 DU rx
10 HPC (45 LB)
20 RING DIP (THINNEST BAND)
30 SDHP (45LB)
40 BURPEES
50 KBS (GREEN)

WENT LIGHT ON WEIGHT
TIME: 30:32

warm up

250m
25m lunge extention
25m spider crawl
25m lunge rotation
25m toy soldier
10 shoulder pnf

WOD

for time

• 10-9-8-7-6-5-4-3-2-1* pull ups box jumps sumo deadlift high pull *700m Run

50-40-30-20-10

Wall Balls (20, 14)
Box jumps (24, 20)
KB Swings (53, 35)