Deadlift 1-1-1-1-1 reps

Then, practice handstands for 20 minutes.

Row 10K

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Maastaveto 3 RM

A: High bar back squat 3-3-3
B: Hang Clean pull 2-2-2-2-2
C: Incline Leg press 4x8
D: SL Standing hamstring curls 4x8/each leg

Niles Turkey Day 10k

22 degrees. Ice and slush on the roads. Lots of hills.

"Grace" @ 1:59

Jerk (from rack)
2-2-2-2-1-1
135-185-205-225-245-265

5 sets of
5 burpees
10 box jumps
15 push ups
20 squats
25 lunges (each leg)

6 - 8 Sets:

1 Snatch Balance + Squat Snatch @ 75% - 90%

(from rack)

Track & Field
6 Laps of the Infield + Dynamic Stretching + Foam Rolling (Warm-up)
6x20m Pole Vault Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
2 Pole Vault Plant Drills (10 reps each)
Lots of Pole Vault Takeoffs (4-step - no bend)
Fosbury Flop High Jump up to 1.60m (with a springboard)
Gymnastics (Some Handstand Holds, 10 BW Pullups + 5-4-3 Weighted Pullups 15kg-20kg-25kg)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)