Acceleration 3-11. Last sprinting before beach nationals!!

7 rounds, Every Minute on the Minute:
Minute 1) 30 seconds max strict pullups (6-5-5-5-5-5-5)
Minute 2) 5 floor press w/ 20lb dumbbells
Minute 3) 30 double unders

Acceleration 3-10. Just realized I'm STILL not going to finish level 3. Gah.

Deadlift 5-5-3-2-2-1 @ 45-135-185-225-255-275 (was supposed to be 2 reps but 1 was hard enough, trying to not be too much of an idiot a week before beach nationals)

Deadlift 3x3 @ 230 w/ 2 min rest

(bailed on two more sets of 3 + accessory work because was already getting a little sore)

Acceleration 3-9

2x 8mph 15% 20 sec
2x 9mph 25% 10 sec
2x 8mph 35% 6 sec
2x 8mph 40% 5 sec
w/Sprint Cords, 2x 10mph 30% 20 sec high knees
w/SC, 4x 10mph 35% 8 sec bounding
w/SC, 4x 10mph 40% 6 sec quick feet
w/SC, 4x 10mph 40% 4 sec
hold (high knees) 1x 10mph 30% 10 sec
hold (high knees) 1x 10mph 35% 10 sec
6 seconds 2.7% @ 16.5, 17, 18, 18

5 rounds for time of:
12 hang power clean @ 65 lbs
12 ring dips (did 2 rounds Rx, 3 rounds of negatives)

12:14

Squat Clean 3x 1.1.1 (10 seconds between 1s) @ 85-105-105 w/ 2 min rest

Back Squat 5-5-5 @ 105-135-155 w/ 3 min rest

3 rounds of:
15 Russian kb swing @ 16kg
30 seconds rest
15 abmat situps
30 seconds rest

Acceleration 3-7

Sprint cords:
7 reps of alternating 20 seconds and 15 seconds, increasing steepness
10 total reps of 8 and 6 seconds, steeper, w/ more cord resistance

No cords:
3x 6 seconds @ 40% incline, 8mph
4x 4 seconds @ 40% incline, 8mph
2x 7s-8s-7s Run-Hold-Run @ 40% incline, 8mph

Those last two runs were so. freaking. hard.

20 minutes AMRAP:
21 double unders
7 push press @ 55 lbs
7 pullups

11 rounds +0 reps (had about 10 seconds left but didn't go back to my rope)

Deadlift 5-3-2-2-2 @ 135-185-225-245-260
Deadlift 6x3 @ 215 w/ 90-120 seconds rest

3 rounds of:
8 Romanian deadlift @ 65 lbs
8 barbell row @ 65 lbs
8 chinups w/ medium-small band
8 good mornings @ 65 lbs

Acceleration 3-8 (skipped 3-7 because didn't feel like sprint cords again today)

Pretty fatigued after spring league on Saturday, so bailed after 1 round of this (Rx was 3):
500m row
12 Deadlift @ body weight (I rounded up to 155)
21 Box Jumps (20")

1 round in 4:30ish.

Acceleration 3-5 aka Death By 27 Steep Treadmill Sprints With Sprint Cords. Yikes.

Then decided to pick up some heavy shit:
Deadlift 5-5-3-2 @ 145-195-225-245
Deadlift 8x3 @ 200 lbs w/ 90 seconds rest