Warmup: 5 min row (1300m)

3x
10 pushups
10 goodmornings
10 db press @ 25lbs

then

5x5 Press @ 95 lbs

then

4 sets

max glute ham raises
muscle up into max ring dips

5/15, 6/11, 8/10, 3/7

then

100m tire flip in 6:58

AM

Strength

Squat @ 65% 1rm 10x2 @ 185lbs (didnt feel fast)
Bench press @ 65% 1rm 8x3 @ 145lbs (felt fast)
Weighted Chinup 1rm @ 75lbs

then 7 rounds for time:

Max weighted chinups @ 35lbs
50m sprint

Chinup rounds 4,4,4,4,3,3,3

PM

Rugby practice

glute ham

Strength: Overhead Squat 3,3,3,3,3 (95,115,135,155,165(2)) then hit 170 for 1

Wod: Amrap 15 min

Anyhow Overhead @ 75% bw x 3
Pushups x 8
Glute ham raise x 6

6 Rounds and 8 pushups

Warmup: light gymnastic movements (somersaults, cart wheels, etc...)

3x

6x Bulgarian Split squat @ 25lb dbs
6x 53# kb swings
6x clapping pushups

Then

5 rounds

20m-40m-20m shuttle run
8x 2 pd KB swings
16x pushups

rest 1 min btw rnds

fastest round :49, slowest :51

Strength:

Snatch 5,3,3,2,2,2,2 (95, 105, 115, 125, 95, 105)

Chinups 15, 15, 15 (12/3, 10/3/2, 8/2/3/2)

Max Broad Jump 5 attempts

best effort: 8'3"

Strength AM : Front squat 5x1 @ 225 pr
Press 5x5 @ 105 (5,5,4,5,4)
Rings Dips 3x12 (12,12,10+2)

Football Wod PM: 8 min Amrap

3x 315 Deadlift
5x 20" box jump with 35lb dumbbells

- 6 rounds

Istanbul

Strength:

Turkish Getups 1rm : 95lb BB right arm, 85lb BB left arm (dammit!)

Rack jerks 1,1,1,1,1: 165,175,185,195,205 tie pr

Then

30x Bodyweight squats (167)
1000m row
30x burpees

Time: 7:23

Strength: Sumo deadlift 5rm 325

Supine Rings pullups 3x12

Then

2 x 100m sprints

4 x 50m sprints

8 x 20m sprints

fastest 20m = 3.12

Strength: Squat 3x5 @ 255lb

Press 5x1 @ 115 (failed at 125)

Wod: Amrap 10 min

Rt arm KB snatch @ 1.5pd x 5
Lt arm KB snatch @ 1.5pd x 5
Pushups x 5

Result: 8 rounds

7 rounds

315# deadlift x 3
Handstand pushups x 6
30" box jumps x 9

Time: 15:37

taken from cffb, upped the box jumps from 24 to 30 inches.