Rest Day

Relax

Work Capacity

50-30-20 rep rounds for time of:

KB Swing (Russian) @ 53#

Burpees

Box Jump @ 24"

200m Run after each round

Time: 18:25

Strength / Work Capacity

Front Squat 5x2 @ 85% 1RM
FS: 240#

Then:
3 Rounds for time:
12 Power Cleans @ 155#
30 Double Unders
Run 400m

Time: 10:58

Rest 10 minutes then:

3 Rounds for time:
12 Overhead Squats @ 95#
12 Burpees
Run 400m

Time: 10:26

Rest Day

Homework and some R&R

Strength / Work Capacity / Swim

Work up to heavy Clean and Jerk
Then: 3x1 @ 90% 1RM

7 Rounds for time:
3 Clean and Jerk @ 165#
5 Chest to Bar Pull Ups

Time: 5:43

Part 2 starts exactly 15 minutes after the start of Part 1

3 Rounds for time:
20m Medball Shuttle Run, trips @ 20#
10 Deadlifts @ 235#
10 Burpees

Time: 4:10

Total Time: 9:53

Rest 5 hours then:
Swim for Recovery freestyle technique work

CSS Technique work

Skill Work: Extension, leg brush, relaxed breathing, hand strokes.

Benchmark "FGB"

Fight Gone Bad
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds

Score: 362

Rest Day

FGB Tomorrow

Recovery

2 mile Run @ easy pace
Stretch
Foam Roll

Work Capacity

3 Rounds for time with 1 Minute of rest between rounds of:

20 WallBall (20#/14#)

20 Sumo Deadlift High Pull (75#/55#)

20 Box Jump (20″)

20 Push Press (75#/55#)

20 Row (Cal)

• Continuous running clock with 1 minute rest between rounds.

Time: 13:30

Work Capacity

21-18-15-12-9-6-3 reps for time of:
Row (calories)
Thruster @ 75#
KB Swing @ 70#
Ball Slam @ 30#

Time: 25:44

Recovery / Swim

Swim 25 minutes
Freestyle technique work
CSS Technique work

Stamina

1-10 Ladder of:
Bear Complex @ 105#

after each set
3 Handstand Push Ups
6 Pull Ups
9 Burpees

Time: 34:08

Strength / Work Capacity

Work up to 1rm Snatch
165# (PR)

Then:
21-15-9 reps for time of:
Squat Snatch @ 95#
Chest to Bar Pull Ups

Time: 10:00

Swim

5x50 Freestyle
7x25 CSS
3x25 Freestyle all out sprints

10-5-3-1 for time:
35# Brick Dive @ 12'
Burpees

Time: 11:42

Strength / Work Capacity

Deadlift
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
5x2 @ 80-85%

DL @ 355, 360# 5x2

3 Rounds for time of:
Run 400m
12 Deadlifts @ 275#
6 Ring Handstand Push Ups

Time: 15:39

Strength

2x 30/30 Squat Jump

Back Squat
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
5x2 @ 85%

Rest Day

No WOD

Work Capacity / Intervals

1 minute max rep Muscle Ups
1 minute rest
1 minute max rep Deadlifts @ 225#
1 minute rest
3 Rounds

Work Capacity

5 Rounds for time of:
9 Squat Clean Thrusters @ 135#
11 Pull Ups

After 5 Rounds immediately Row 2001 meters

Total time: 24:19

Rest Day