Bonus: Snatch, 3-3-3 (70%) WOD: 2 Rounds for Time: 10 Pull Ups 20 Push Ups 30 Air Squats 40 Mountain Climbers 50 Jump Rope Singles
6:14
400M sprint: 1:20

Conditioning: 3 Rounds for time of

7 Muscleups ** Ring Dips
10 Power Clean & Push Jerk (155/105) **55#

This was by far the longest and hardest swim ever. When Todd said we'll be doing 8 x 325yds, I thought, "get the fuck out of here. I can't do that!"

Good news... I made it. Really, honestly didn't think I could make it. We only ended up doing 6, but it was ROUGH!

10min 80-90% effort
Row 200m
25 DU unbroken
7 HSPU
SCORE: 4 + 200m row

rest walk 5mins

10mins 80-90% effort
5 KB snatch right 2/1.5pd
5 KB snatch left 2/1.5pd
8 wall balls 20/14# 10'target
5 strict chin ups
SCORE: 5 + 8 Wall Balls

rest walk 5mins

10mins 80-90% effort
Run 200m
10 HPS 115/75#
10 walking lunge
SCORE: N/A

Notes:
- proper aer wamup
- work on pacing through the 10min efforts keeping them sustainable
- stay aware of breathing and muscle fatigue and when it occurs in the 10mins

A) Build to a 1RM HBBS in under 10 min
SCORE: 405

B) Build to a heavy clean + hang clean in 5-7 sets
SCORE: 255

C) Squat clean thruster cluster; 3.3.3×3 rest 10 sec/2-3 min
SCORE: 135, 145, 155

D) 400 m farmers carry 70/45 per hand…
SCORE: 10:29

"Killer Kettlebells"
Teams of 2, 1 person working at a time:
Complete for time:
200 Russian KBS (24/16)
150 Goblet Squats
100 KB Russian Twist (1ct)
50 KB Snatch

Did this with Sal - great time! finished in just under 15 min. Phew. Was much harder than I thought - especially the squats and twists.

short but intense workout - used all the swim tools in my bag: buoy, ankle cuffs, snorkel and fins. The buoy makes me feel like I'm drowning... especially when it's filled with water.

EMOM - do 10 burpees. for a total of 200 burpees.
I was going really hard for about 15-20 seconds at the begining of each minute to do the 10 Burpees and then I'd rest for about 40 seconds.
I was fine overall.
In fact I really didn't have much warm up and just got loose and a little warm.
The last minute I did another 10 burpees in the last 20 seconds as well.
Nice simple WOD
I think next time I'll do a death by burpees to see how many minutes I can go. 1 the first minute, 2 the second, etc.
See where I break down.
I basically stretched for a few minutes and then went home.
I was mostly feeling it in my shoulders. I did it on a padded mat upstairs.

A. Push Press 3-3-3-3-3 (155,175,185,185,175)
B. 21-15-9 weighted push up 45/25#, weighted sit up 45/25# (21@45, 15@25, 7@25, 2)

Track & Field
3 Laps of the Infield + Dynamic Stretching (Cooldown)
6x20m Sprinting Drill (high kneesx2, Straight-leg boundsx2, B-skipx2)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
10x80m Hurdle Runs at 0.76m (6 Hurdles)
Medicine Ball Throws (scoop throws for height/distance, squat throws for height/distance)
Gymnastics (Handstand Holds + 2x5 Deficit Hands-to-Shoulders HSPUs)
Static Stretching (Cooldown)