Strength
Front squat 5-5-5-5-5
Then ME @ 80% 5RM

85, 105. 115, 125, 135
Then 9 @ 105

WOD
8RFT
8 pull-ups
8 burpees

RX. 9:23

Progressive

135
155
165
185
215

Strength: Strict press – Warm up then 5-5-5-5-5 (Increase the weight each round. The last set should be around 80-85% 1 RM).
Hammer:
70# x5, 90# x5, 110# x5, 130# x5, 150# x5

Stamina: Chipper, not timed: 30x Bench press @ 155#-205#/115#-145#, 100x ring push ups, 800m buddy carry

135# x 16, 7, 4, 2, 1
~ forever
35# 200m, 30# 100m, 25# 100m

four rounds for time of:

95 pound hang power cleans, 15 reps
10 pull-ups, assisted
run 400 meters

Pre-WOD
* 1 mile run

WOD - 13 rounds (25,23,21,19...7,5,1)
* KB swings (50 lbs)
* Abdominal crunches
* Push-ups
* Jumping jacks

Post-WOD
* 1 mile run

Strength:
A) Hang Clean from Below-Knee Blocks
- Find a Heavy Triple in 10 minutes - 185#

B) Single, every 30 seconds (X6) at Heavy triple Above - 185#

C) Front Squat 4x6 @ 75%, rest 2 min - 190#

Conditioning:
AMRAP in 6 min: [GOT THROUGH CLEANS ON ROUND 3]
10 Hang Power Cleans @ 135#
50 Double Unders

rest 6 minutes

AMRAP in 6 min: [GOT THROUGH ROWING ROUND 3]
150M Row
5 OHS @ 135#

5 rounds:

10 Dumbbell burpee deadlift (45 lbs each)
Suicide sprint
10 Dumbbell snatch (45 lbs)
Suicide sprint

Track & Field
4 Laps of the Infield + Dynamic Stretching
4x80m Strides on Grass
1 Lap of the Infield + Static Stretching

back squat 5-5-5 reps
225-235-240

Bench press 5-5-5 reps
175-175-175

Deadlift 5 reps
265

Group warm up, then;

5 Rounds

5 Pistols (right) (butt to 20" box)

5 Pistols (left) (butt to 20" box)

5 Deadlifts 275/185

10 Toes 2 bar (knees up, higher than previously)