Baseline: Pre-SOP and Box Breathing, then ROM Drills. 3 rounds – Run 200m, 10x back squat (45#), 10x dips, 10x sit ups.
Time: 6:09.2

Work Capacity: Complete 2 rounds for time of:
100x double unders
50x shoulder to overhead (95#/65#)
50x crunchy frog
200m row
T: 10:26.3, 15:10.2 = 25:36.6
35# db

Strength: Bench press – 5-3-3-2-2-1-1-1 (Establish a new 1 RM)
55# x8, 65# x5, 75# x4, 75# x3

Stamina: Chipper, not timed: 30x bench @ 115#-135#/75#-95#, 75x plyo push ups, 400m duck/prisoner walk.