A) Overhead squat 2, 2, 2 @30X1; R2-3M (compare to 2/12)
SCORE: 205#
+
5 min @90%:
- 20 double unders
- 6 burpees
SCORE: 10 rounds

rest 5 min

5 min @95%
- 3 C2B chin ups
- 15 air squats
- 200m row
SCORE: 3 + 5 calories (airdyne)

rest 5 min

5 min @100%
- 5 toes to bar
- 200m run
SCORE: 4 rounds

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
10x30m Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, running B-skipx2)
4x30m Overhead Pole Vault Sprinting Drills (high kneesx2, jumping skipsx2)
1x20m Pole Vault Straight-Leg Bounds + 20m Pole Vault Approach Run
Pole Vault Takeoffs at Long Jump Pit
2xLong Jump Approches (15-steps)
Standing High Jump Drills
Knee Hurdle Drill
Low Back Rehab Exercises
Static Stretching (Cooldown)

Do each Exercise for 1 minute and immediately move to the next doing as many reps as possible for each exercise in each minute.
Do three rounds continuously.
Score by taking the least number of reps for each one minute period and add total together.
Example: Burpees - 1st round (15 reps), 2nd round (14 reps), 3rd round (12 reps) you keep the 12 rep for your final score.

Athletic Burpees(Burpee then sprint 10 yards, Burpee and sprint back, continue)
Thrusters #115
Box Jumps
Power Snatches #115
Pull-Ups
Rest

A1) Close grip bench press 3-4x3; R1M
SCORE: 225
A2) Weigthed pull-ups 2-3x3; R1-2M
SCORE: 53#
+
10min amrap@ 85-90%:
- 2 TGU/arm heavy
- Run 200m
- 10 KBS russian heavy
SCORE: 4 + 3 TGUs

“Special Mary” (35min TIME CAP)

For time

5 Handstand push ups (HSPU)

10 Pistols (alt. legs)

15 Pull ups

10 HSPU

20 Pistols

30 Pull ups (rings)

15 HSPU (knees on box, head to abmat)

30 Pistols (squats)

45 Pull ups

10 HSPU

20 Pistols

30 Pull ups

5 HSPU

10 Pistols

15 Pull ups

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Sprints from Blocks over first and second hurdles
Hurdles High Knee Drill
2xBlock Starts
Standing High Jump (starting parallel and perpendicular from the bar)
1 Lap of the Infield + Static Stretching (Cooldown)

10 min to work up to a set of 5 moderately heavy (ended at 175) dynamic deadlifts. Focus on smooth rapid movement and consistency.

then,

Back squat – 5,5,3,3,2,2 (Started at 155 and added 20 a round ended at 255)

then,

AMRAP 5 min of:

25 DU
4 strict HSPU

1 round + 12 DU (RX)

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Javelin Throws (standing, 3-step, full approach)
8x30m 5kg Sled Resisted Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, low kneesx2)
4x40m 5kg Sled Resisted Sprinting Drills
2x60m Sprints from Blocks
Standing High Jump (starting parallel and perpendicular from the bar)
Hurdle High Knee Drill
3x330m Runs (77 seconds, 69 seconds, 66 seconds)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)

I was a little sore and was thinking of doing wallballs next and I decided to do a couple movements I had not done in a while:
SDHP x 10 and then immediately do 10 box jumps
I increased the weight and the height each set
45, 65, 75, 85, 95 x 2, 100 x 3
I started at about 20" and ended jumping to about 26-27" for the last 3 rounds.
I did all reps unbroken and then would rest for about 1 minute to 90 seconds.
Good WOD overall.

First 3 minutes you have to try to complete the following:
10 OHS 95lbs
10 C2B Pullups
10 OHS 95lbs
10 C2B Pullups
If you completed all the reps for the first 3 minutes, then you have to try to complete the following (can't start this round until the start of the 3 minute time period):
12 OHS 95lbs
12 C2B Pullups
12 OHS 95lbs
12 C2B Pullups
If you completed all the reps for the second 3 minutes, then you have to try to complete the following in the next 3 minutes (can't start this round until the start of the 3 minute time period):
14 OHS 95lbs
14 C2B Pullups
14 OHS 95lbs (I made the mistake of putting down the bar after 10 reps and
then I only had a little time to do the pullups)
14 C2B Pullups (I completed 1 rep)