Trodo Practice:
~20 hang snatches @ 65 lbs
~30 med ball situps

25 deadlifts @ 115 lbs
15 thrusters @ 65 lbs
10 bar-hop burpees

power clean + front squat + jerk complex @ 65, 115, 135

Acceleration 2-6 because 2-5 is stupid:
3x 20 sec 4mph 25% (walk)
3x 8 sec 9mph 32%
Hold 3x 10 sec 12 mph 32%
Cords 3x 6 sec 10 mph 25%
Cords 3x 6 sec 10 mph 27.5%
Cords 3x 6 sec 10 mph 30%
2x 8 sec 8mph 35%
2x 6 sec 12mph 20%
Hold 2x 8 sec 14mph 15%

Acceleration 2-4!
2x 8 sec 8mph 10% incline
2x 8 sec 10mph 10%
2x 8 sec 10mph 15%
2x 8 sec 10mph 20%
2x 8 sec 10mph 22.5%
3x 8 sec 10mph 25%
4x 6 sec 10mph 27.5%
hold 1x 10 sec 10mph 25%

5 rounds of:
3 front squats @ 125 lbs
60 sec rest
6 ring rows
60 sec rest

Then for time, descending ladder 10-1 of:
Russian kettlebell swings @ 24kg
pushups
V-ups

5:51

5x 5-10-5 drill
3 per direction Agility Boxes

3 minute break

4 rounds of:
60m sprint
15 pushups (knees)
30 sec reverse plank
5/side bird dogs
Walk back to start line

+bonus 60m sprint + 100m post-sprint run continuation

<3 minute break>

2 x 300 meter run
2 x 400 meter run
2 x 300 meter run

3 minute break

2-minute sprint tabata

Deadlift 5-3-2-1-1-F @ 125-215-245-265-280-(290)

Deadlift 3-3 @ 215
Power shrugs 5-5 @ 125
RDL 5-5 @ 125

10x (30 seconds row for max calories, 90 seconds rest):
10 - 11 - 11 - 10 - 11 - 10 - 10 - 11 - 11 - 11

Hang squat clean + front squats 4x(3.3) @ 95-105-105-105 lbs w/ 2 min rest

Then for time (alternating):
10-8-6-4-2 box jumps (20")
40-32-24-16-8 double unders

3:09

Deadlift 5-3-3-3-1-1 @ 125-175-225-255-275-290 (FUCK YES PR!!!)

Deadlift 3-3-3 @ 215 w/ 2 min rest

Power shrugs 2x5 @ 155
Romanian deadlift 2x5 @ 85
Barbell row 2x5 @ 85
chinups 2x5
good mornings 2x5 @ 85

Mischief WOW w/ Dan. Didn't have a stopwatch so no idea what my times were.

Jog 800m
Active warm-up
2x40m accelerators
4x 10-15 meter scramble-up
3 minute rest

4 rounds of:
40m sprint
1 minute focused throwing
5/leg bird dog
Walk back to starting line

+1 bonus 40m sprint
3 minute rest

1 x 200m + 75 seconds rest
2 x 400m + 90 seconds rest
3 min rest
4 x 200 meter + 75 seconds rest

Back Squat 5-3-2-3-3 @ 85-135-165-165-165 w/ 3 min rest

Then 10 minutes of:
5 kettlebell snatch per arm @ 12kg
10 lunges w/ 25 lbs plate overhead
10 ring rows

5 rounds + 6 snatches -- did the first two rounds in like 3 minutes, then got suuuuper tired and draggy.

Murph Day wooot!

For time:
1 mile run
100 pullups, 200 pushups, 300 squats broken up however you want (I did a rep scheme w/ sets of 4-5 for everything that worked pretty well for me)
1 mile run

50:09, meh, but after a week of respiratory illness, I'll take it.

Deadlift 5-5-3-3-3-3-2 @ 125-175-215-245-255-265(PR!)-275(PR!!)