IWT / Work Capacity

With 75# Barbell Overhead 2 walking lunge steps 1 OHS x 5
500m Row
2 min. Rest
3 rounds
5 min. Rest
10 Strict Pull Ups
1 min. Max Double Unders
2 min. Rest
3 Rounds
5 min. Rest
3x TGU each side @ 44#
1 min. AirDyne
2 min. Rest
2 Rounds

Rest 2 hours then:

For time:
5 Unbroken Double Unders
50m Sprint
10 Unbroken Double Unders
50m Sprint
15 Unbroken Double Unders
50m Sprint
20 Unbroken Double Unders
50m Sprint
25 Unbroken Double Unders
50m Sprint
30 Unbroken Double Unders
50m Sprint
35 Unbroken Double Unders
50m Sprint
40 Unbroken Double Unders
50m Sprint
45 Unbroken Double Unders
50m Sprint
50 Unbroken Double Unders
50m Sprint

Time: 15:16

IWT / Stamina

10 Weighted Step Ups (5 each leg) @ 135#
400m Sprint
2 min. Rest
3 Rounds
5 min. Rest
7 Hang Power Cleans @ 165#
50 Double Unders
2 min. Rest
3 Rounds
5 min. Rest
7 Shoulder to Overhead @ 165#
10 Burpees
2 min. Rest
3 Rounds

Rest 6 hours then:
5 Rounds for time of:
15 Deadlifts @ 225#
20 Wall Ball Shots @ 20#
25 Pull Ups

Time: 24:02

Strength / IWT

Squat Clean
1x5
1x3
5x1

Worked up to 230#

Front Squat
5x1

Worked up to 255#


Then:
10x Hang Power Clean @ 95#
2 minutes jumprope
2 minute rest
3 rounds
3 minute rest (not including 2 minute rest)
Then:
7x Split Jerk @ 95
1 minute max Burpees
2 minute rest
3 rounds
3 minute rest (not including 2 minute rest)
Then:
12x Pull Up
12x KTE
12x KB Swing
12x Tire Flip
3 rounds
1 minute rest between rounds

---------------------

Daily Report

Today's Motivation:
Body: 50%. Groggy
Sleep: 8 hours
Nutrition: 80% Paleo. I treated myself at the end of the day.
Notes: I feel tired. I might be over training a bit. I need more sleep.

IWT

20 Push Press @ 2x 40#
20 Box Jumps @ 30"
2 minute rest
3 rounds
then:
15 Thrusters @ 2x40#
15 Pull Ups
2 minute rest
3 rounds
then:
Row 250 meters
20 Wall Ball @ 20#
2 minute rest
3 rounds