Short Sand Hill Sprints x 25

Track

6 x 400 meters w/ 2 min rest btwn

1:21, 1:27, 1:30, 1:32, 1:34, 1:34

Metcon

4 sets:
6 inches x 1 min
10 ea x Side plank reach under to extension w/ 10# DB

Knee Jumps - BW, 10# DB

FT:
1 Mile Run
100 DUs
30 DL, 185#
800 meter Run
50 DUs
20 DL, 185#
400 meter Run
25 DUs
10 DL, 185#
CAP = 30 mins
26:49
*Ran thru some mud and water

Field

20 minute Fartlek Run

Str Sta

6 Rounds AFAP w/ 3 min rest btwn:
5 Back Squat increasing weight
100' DBall Carry, 100#
225# - 245# - 265# - 275# - 290# - 300#

EMOM 20:
3 DL + 2 HPC + 1 PP @ 155#
Rx'd

Yoga + Yoga Core

Yoga + Yoga Core

Metcon

AMRAP 10:
7 Thrusters, 75#
7 Pullups
7 Burpees
6R + 10 + 4

A1. Banded sprint steps - one step and quick steps, 3 x 8/15 ea
A2. Rear Neck 3x15 @ 50#
A3. Side Neck 3x10 ea @ 50#
A4. Wide Lat Pulldowns 3x10 @ 120#

Metcon

One Leg Side Bridge, top leg on bench 3 x 20 sec ea side

FT:
30 Back Squat, 225#
1k Row
8:06

A1. Machine Rows 3×10 @ 70#
A2. One Leg Box Squats 3x5 ea w/ 10# plates

Metcom

AMRAP 12:
1 Power Snatch, 155#
3 Power Clean and Jerks, 155#
30 DUs
7R

Metcon

AMRAP 12:
1 strict pull-up, 2 push-ups, 3 air squats
2,4,6
3,6,9
etc
Round of 8 + 9 + 10
total reps = 235

A1.  BB Bulgarian Split Squats 3x8 ea @ 115#
A2.  Heidens 6x6 ea