3 rounds of
1min each movement:
squats
push ups
sit ups
box jumps
10m sprints
rest

focus on quality of movement over speed. Make sure you feel each rep through the entire range of motion. This will help ingrain proper form.

Remember: Integrity (of movement) over intensity.

2x
15 Deadlifts
12 Clean
9 Back Squat
6 Jerks

10-8-6-4-2-4-6-8-10
KB snatches 53#
Med Ball sit ups 30#

2 rope climbs
7 pull ups
1 cart wheel
9 burpees
8 pushups (hr)
4 V Ups
32 30lb man makers

4 mile run

3 x 5

strict 5x5

Snatch

1-1-1-1-1

105 min
Warm up & mobility for 35 min

Gymnastics, strength & weightlifting not done, back pain

1.Conditioning
A. 5 rounds at moderate pace:
15 cal row
40 single unders
500 m bike
Time: 15.20
133/170

2.Aerobic work
A. 45 min easy bike
129/141

3.Mobility

Strentgh: MU progressions
3x 40s/20s
hollow-superman
ring row
ring dip
L-sit
dip (box)

WOD
4x
1min box over jump
1min ring row
1min kettlebell snatch altern. hands