Warmup:
10 Lap Jog
Dynamic Warmup
AMRAP 5 of KBS *Everytime the KB is dropped, perform 10 burpees.

Strength/Skill: Deadlift
15min. to est. 5RM

WOD: For Time
10-9-8-7-6-5-4-3-2-1 Deadlift 225/135
2-4-6-8-10-12-14-16-18-20 Box Jump 24/20

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
2x80m Strides on Grass
6xHigh Jump Sprinting Drills (high kneesx4, 1-step takeoffsx2)
High Jump with springboard (6-step, scissors, fosbury flop)
Gymnastics (Glide Kips)
1 Lap of the Infield + Static Stretching (Cooldown)

pull ups, kettle bell swings, OHS

squat clean, squat snatch, back squat

18 min AMRAP
6 pistols
12 box jumps
18 KBS (45)

6 rounds? No idea

Bench Press 5x4
135/150/185/205

Supinated Dumbell Row 5x5
80/90/100/100/100

Max Rep x6 DB Shrugs @ 100 lbs
15/17/24/20/16/17

Barbell Hang Pull 5x3
115/125/125

Barbell Upright Row 5x5
95/115/105/105/105

Bench Press 3x5
135/185/205/215/215 (failed on 3rd rep)

12 mins
Build the heavier set of :
Back rack walking lunges 10 steps
Front rack walking lunges 10 seps

Metcon (AMRAP – Reps)

Tabata (8rds Each)
Bench Press
-Rest 4 mins-
Tabata
Ring Rows *
* Ring height is set to where top of the ring sits at the hips. Feet are placed on a 24in box or Bench. *

Core Work

3 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Rock Hold
– Rest 1 min between rds –

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Skill
3-3-3-3-3-3
Thruster (hice de 40 a 60kg)
ttb progresion o bar muscle up (hice mis primeros bar muscle-up, tb hice dos seguidos)
WOD
Team of 2, AMRAP 20
50 wall ball
40 ttb
30 Thruster 45kg
20 burpee box jump
10 muscle-up (bar or Ring) / sub wall climb
100 du
Hicimos 1 ronda y un muscle-up, 391 reps (hice en total 4 ring muscle-up y 2 bar muscle-up)

3 x 10 push-ups, 2 min rest between

15 min EMOM:
10 WB 6 kg every minute

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x6 Hurdles Drills at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
4x6 Very Low Hurdles Alternating Single-Leg Jumps (1-step)
4x6 Low Hurdles Alternating Single-Leg Jumps (3-step)
10x50m Heel-to-Toe Runs
8xKB Throwing Sequence (4 KB Jumps + 1 KB Throw)
4x200m Runs at 35 secconds (100m slow walk back as rest)
Gymnastics (Glide Kips & Handstands, 2x5 Shoulders-to-Hands HSPU)
2 Laps of the Infield + Static Stretching (Cooldown)