3 X Max Effort Pull-ups
18-13-8

Sled Pulls
90# 60m
90# 60m
135# 60m
135# 60m
45# 120m

Long Run

Warmup EMOM
18in box jump
pushups
10 minutes

15-12-9 of
75lb thrusters
20lb pullups

200m run
10 Burbees
20 Air Squats

Deadlift
5-5 (warmup)
225#
5-5-5
295,335,385

3rds
15 SDHP 115#
400m Run

8:24

5x3
65-80-95-105-110

AMRAP in 20 Minutes
Buy in: 30 Pull Ups
Then, AMRAP
100m Run
15 Box Jumps
10 T2B
5 DB Jerks (R)
5 DB Jerks (L)

Finished 4 + Run + 25

Sprint Intervals:

100 yd sprints (on grass, rolling start) 6 x 100yds - 14.5, 14, 12.99, 12.65, 12.69, 13.15
60m sprints (on track, rolling start) 4 x 60m - 7.78, 7.75, 7.72, 7.78

Push press 5-5-5-5-5 (55-60-65-70-75, 1 at 80)

Then,

5 Rounds

5 Shoulder to overhead 185/135 (MOD: 65#)
5 Strict pull ups (MOD: kipping pullups and ring rows)
10 Toes 2 bar

Went light, since my lower back feels tight from yesterday's workout. Push pressed them all, so on a better day I could def go heavier and jerk them. Did 4 kipping pull ups the first round and tried to do at least 1 each round. Even that was difficult.

10 Push Press (started with a 63# bar the first 2 rounds, then increased weight to 73#)
Max set Strict Pullup Max (used green band)
5 rounds
Rest 2min between sets