Acceleration 4-7

2x 20s 10mph 20%
2x 6-6-6 run-rest-run 10mph 25%
2x 4-4-4 run-hold-run 9mph 30%
2x 8s hold 12mph 25%
2x 8s hold 14mph 30%
2x 8s hold 16mph 30%
1x 5s 15mph 2.5%
1x 5s 15.5mph 2.5%
1x 5s 16mph 2.5%
1x 5s 17mph 0%
1x 5s 18mph 0%
1x 5s 18.5mph 0%
1x 5s 19mph 0%

Acceleration 4-6

6x 8s 10mph 25%
2x 6s 10mph 30%
2x 6s 9mph 35%
2x 6s 8mph 40%
2x 8s hold 15mph 25%
2x 8s hold 16mph 30%
2x 8s hold 18mph 15%
1x 5s 15mph 0%
1x 5s 16mph 0%
2x 5s 17mph 0%
1x 5s 18mph 0%
1x 5s 18.5mph 0%
1x 5s 19mph 0%

Acceleration 4-5

3x 10s 10mph 15%
3x 10s 10mph 20%
3x 10s 10mph 25%
3x 10s 9mph 30%
6x 8s hold 12mph 40%
3x 6s cords 14mph 20%
3x 6s cords 14mph 15%
3x 6s cords 16mph 15%
1x 6s 14mph 1.5%
1x 6s 15mph 1.5%
Skip last 10 flat sprints because tourney this weekend

Back squat 5-3-2 @ 35-85-135

Then 2 rounds of:
5 back squat @ 135
5 kb row per arm @ 16kg

Then 2 rounds of:
5 deadlift @ 165
5 floor press @ 45

Then max farmer carry, 16kg x2 (~250m)

4 rounds of:
500m row
20 goblet squats @ 20kg
15 burpees

21:12

Acceleration 4-4

1x 10s 10mph 25%
4x 4s 8mph 40%
4x cords 5s 12mph 20%
4x cords 5s 15mph 10%
4x 5s 10mph 28%
2x 5s 15mph 10%
2x 5s hold 14mph 30%
2x 5s hold 12mph 40%
2x 5s 17mph 0%
2x 5s 18mph 0%

Acceleration 4-3

1x 20s hold 8.4mph 15%
1x 15s hold 8.4mph 20%
1x 20s hold 9mph 25%
1x 15s hold 9mph 30%
1x 20s hold 10mph 35%
1x 15s hold 10mph 40%
1x 10s hold 10mph 25%
4x 4-4-4 run-rest-run 11mph 25%
4x 8s 17mph 2.5%
3x 6-6-6 hold-rest-hold 12mph 30%
4x 4-4-4 run-rest-run 12mph 20%
2x 16s hold 14mph 30%
2x 5s 14mph 2.5%
2x 5s 16mph 2.5%
2x 5s 18mph 2.5%

Acceleration 4-2

2x 20s 8mph 10%
2x 20s 8mph 20%
2x 20s 9mph 20% (rx 10mph)
2x 10s 10mph 25%
2x 8s 9mph 30%
2x 4s 9mph 35%
4x 8s 10mph 15%
3x 6s 12mph 10%
3x 6s 14mph 5%
3x 6s 16mph 5%
3x 5s 17mph 2.5%
3x 4s 18mph 2.5%
(Skip last 3x 5s 15mph 2.5% because train)

Snatch complex @ 35 lbs
3 power snatch + 3 overhead squat @ 55-75-85-85
Strict pullups 3-3-3-3-3-3-3-3-3-3

Shoulder Press 10-8-2-5-5-5-5-5 @ 35-55-85-75-75-75-75-75

Then 12 min AMRAP:
200m row
10 hang muscle squat clean (no jump) @ 35 lbs
5 burpees (no jump)

4 rounds + 200m + 1 hmsc

First chunk of Acceleration 4-1 (OMG LEVEL 4):

1x 20s hold 8mph 15%
1x 20s 9mph 20%
1x 10s 10mph 22.5%
2x 10s hold 10mph 25%
1x 6-6-6 run-rest-run 10mph 25%
1x 6-6-6 run-rest-run 10mph 20%

Then decided my Achilles was too wonky to continue sprinting.

Back squat 7-5-5-5 @ 45-135-135-135
Push press 5-5-5 @ 95

w/ 14-lb medball:
50 Russian twists
40 med ball toe touches
30 leg lifts
20 med ball weighted situps