6.5 mile run before the sun was fully up to test gear for SERE.

Fingertips still got cold, but other than that everything was good.

Bench Press 5 RM

Bench press 1RM

WOD: "Diane"

Deadlift (225/135)
Handstand Pushups
21-15-9 reps for time.

First time doing this Rx'd. Don't remember my time...maybe 8 something?

3 X 10 min recovery interval with machines.

15 Push Press
50ft Walking lunges
15 Hi Pull
50ft Walking Lunges
4 Rounds

3 rounds for time:
15 Kb swings #45
15 squats
15 pushups

C.W.O.D

Suicide Sprints X 5 Shuttles

Coach Notes: Shuttles will be performed on the minute every 3 minutes 5 times.

F.O.D

For time perform:

10-9-8-7-6-5-4-3-2-1

Combo # 1
Thrusters 95/65
Combo # 2

4 Sets of:
One-Arm KB Z Press 10 reps/side unbroken

1:00 rest
Double KB Front Rack Walking Lunges 30 reps unbroken
1:00 rest
One-Arm KB Row 10 reps/side unbroken
1:00 rest
Double KB Split Stance RDL 10 reps/side unbroken

1:00 rest
(Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

Palis klo 13:00

• Yllätys jumppanen!