Strength / Work Capacity

Deadlift
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
3x2 @ 80%
3x1 @ 90%

Then:
75 Ring Rows
Max reps unbroken, penalty = 10 burpees for coming off the rings

Then:
3 Rounds for time of:
200m Run
50 Double Unders
25 Thrusters @ 95#

Time: 12:38

Strength / Work Capacity / Stamina / Endurance

Work up to Heavy Squat Clean:
Worked up to: 225#
3 heavy singles @ 225#

120 sec. rest between sets

Then:
Complete as many rounds as possible in 25 minutes of:
3 Squat Cleans @ 115#
5 Burpees

Rounds completed: 24 + 3 SC + 1 burpee

Rest 2 hours then:

Untimed:
50 4 count flutter kicks
50 unbroken chest to deck push ups
Run 400m w/ 70# sandbag
50 Sit ups with 60# sandbag
50 Ring Dips
Run 400m w/ 70# sandbag
50 Floor Wipers @ 135#
50 Ring Rows
Run 400m w/ 70# sandbag
50 Walking lunges w/ 70# Sandbag
50 Squats w/ 70# sandbag
Run 400m all out without sandbag

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Report

• Body: No Soreness
• Sleep: 8 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Work Capacity

Complete as many rounds as possible in 20 minutes of:
Run 450m carrying 20# Ball
10 Wall Ball Shots @ 20#
10 Ring Row

Rounds Completed: 5

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Report

Body: 8. Back is tight
Sleep: 7.5 hours
Nutrition: Pure Paleo
Tomorrow's Projection: Recovery / Swim