Four Rounds of:

400m Run
100 Jump Ropes

Ran at Springer Middle School Track.

3 RFT:
400m Row
21 DB Swings @ 50lbs
12 HSPUS

*All sets unbroken.

Accessory Work
75 Hollow Rocks
50 DB Presses @ 15lbs
10 Strict Chins

50 Deadlifts @ 115lbs
50 Supermans
50 Back Extensions

Complete 10 rounds:
3 Hang Cleans @ 145lbs
10 Evil Wheels

1000m Row
Tabata Squats
1000m Row

Four Rounds of:

400m Run
100 Jump Ropes

Ran at Springer Middle School Track.

7 Hang Power Clean & Jerks @ 50 lbs -- Right Arm
7 Hang Power Clean & Jerks @ 50 lbs -- Left Arm
5 Handstand Pushups

6 Hang Power Clean & Jerks @ 50 lbs -- Right Arm
6 Hang Power Clean & Jerks @ 50 lbs -- Left Arm
10 Handstand Pushups

5 Hang Power Clean & Jerks @ 50 lbs -- Right Arm
5 Hang Power Clean & Jerks @ 50 lbs -- Left Arm
15 Handstand Pushups
 

7 Rounds:

Max Rep HSPU
10 Hollow Rocks

Fewest HSPU: 9
Most HSPU: 11

Complete 10 Rounds:

4 Lateral Hurdle Hops
20 Yard Sprint
*90 secs between efforts.

For lateral hurdle hops to sprint...set up four 16-20" hurdles, cones or boxes. Jump laterally over the hurdle landing on the other side, immediately laterally jumping over the 2nd hurdle, then the 3rd and 4th. Once you clear the 4th hurdle, transition immediately in a 20 yard sprint.

Alternate starting sides each rep. You should have 5 reps starting from the left and 5 reps starting from the right.

Used both foam rollers, green trash can and Lauren's plastic step. Next time use taller targets.

Double Alternating Tabata

Box Jumps @ 20"
DB Swings @ 50lbs

Score is lowest total for each exercise.

Box Jumps: 6
DB Swings: 8

Worked out in garage w/ LOML for a little extra motivation.

Complete 5 rounds:
20 DB Swings  @ 50lbs
Sprint 60 yards

*Rest is walk back to DB each round
*At Springer Track

AMRAP 10:

90 Jump Rope Singles
10 DB Snatches @ 50lbs (5r/5l)

7 Rounds

4 RFT:
400m Run
15 Burpees
 
15:51

"Short Tosh"
3 x (100m+200m+400m run)
Work:Rest 1:1

-then-

10 RDS:
:30 seconds box jumps @ 20"
:30 seconds rest

AMRAP 15:

10 DB Swings @ 50lbs
25-Yard Farmers Walk - Right Arm @ 50lbs
10 DB Swings @ 50lbs
25-Yard Farmers Walk - Left Arm @ 50lbs

5 Full Rounds + Right Arm Farmer's Carry