Cross Country + Press WOD

Cross country
1 mile warm up
800m sprint
400m jog
800m sprint
400m jog
600m sprint
100m jog
400m sprint
.75 mile cool down
Total of: 4 miles

Strength:
Strict press 5-5-5-5-5 @ 95#
Push press 5-5-5-5-5 @ 105#
Bench press 5-4-3-2-1
   135, 145, 150, 155, 170 PR

Metcon:
20-15-10 for time:
Rows @ 95#
Hand release push ups
double unders
3:36

Explosive power + skills:
Landmine 20-20 reps @ 90#
Landmine twists 20-20 @ 90#
Agility ladder drills
jump rope variations
speed drills
Ring dips  (lots of reps)
Muscle ups  (deadhang 1 rep) PR

That is the first time i have ever gotten a deadhang muscle up. I deffinately feel like i am progressing.

Light circuit:
5 step ups  per leg @ 95# 20" box
10 ring push ups
3 rounds      not timed

I am planning on going over to a friends tomorrow and hitting up a workout and then go and see the new batman movie. (already seen it but it was good so im going again)

Good Day!

HOOYAH
Drew