Thursday Thanks

1. start @ 0:00
    --for time:
           150 air squats
           2000m row
           150 air squats

(rest until 25:00)

2. start @ 25:00
    -- 2 rounds, for time, of:
           50 GHD sit ups
           25 deadlifts @ 225/155

(rest as needed)

3. EMOM x 10 minutes:
    odd) 10 strict toes to bar
   even) 10 strict handstand push ups

Wednesday Work

1. Track Work
     a. warm up: 400m jog + dynamic exercises + 400m jog
     b. the work:
           800m, for time
            (5:00 break)
           10 sets of: 50m sprint + 50m recovery jog
            (10:00 break)
           2x 800m @ sub-mile PR pace
            (rest 3:00 between efforts)
     c. cool down: 800m jog

2. CrossFit Conditioning
       21-18-15-12-9-6-3, for time, of:
        sumo DL high pull @ 75/55
        push jerk @ 75/55