Endurance / Stamina

For time:
Run 800m
53 KB Swings, 1.5 pood
21 Ring Dips
Run 400m Backwards
44 KB Swings, 1.5 pood
15 Ring Dips
Run 200m
35 KB Swings, 1.5 pood
9 Ring Dips
30 Sand Bag Squats, 106# Bag
Run 400m Backwards

Time: 23:50

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