8.4 kms in 38:38mins with a light pack (4k)

Felt really good and wasn't out of breath when I stopped. Legs felt it after squats this morning though.

135 min
Warm up for 20 min + 20 m HSW

1.Gymnastics
A. MU practice for 60 min
- RS
- TWB
- HTR
- MU 15 x 1 (+ 5 failed attempts)

2.Practice & preparations for ATQ Wod 1 & 3
A. Front squat, push press & knee raise practice for 20 min

B. 1 set, AFAP:
12 push press @ 25 kg
12 front squat
12 hanging knee raises

C. Pull up practice for 10 min
- Pull ups: 7 8 8 5 5
- Butterfly pull ups: 8 8 9

-7 X 3 Push Press (65, 75, 85, 95, 105, 115, 125)

-Find 2RM Weighted Pull Up (0)

-4 X 15 DB Row (45)

-Double Under Ladder by 5
5 minutes
Up to 50 Unbroken and back down (10)

9-11-8-8-12

3 rounds, 60 sec. each

KB swings
Squats
Sit ups

5 rounds
11 swings
11 pushups
11 air squats

Cash out
55 situps
55 DU( did all unbroken :))

Work Out #1
-15-20 Minute Jog/Run
-3 X 20 Sit Up
-3 Minute Total Plank
-Mobility/Foam Roll/Stretch

OR

Work Out #2
4RFT
-400 Meter Run
--15 KB Swings (53/35)
--15 Sit Ups

45mins ruck march with 15k ruck

Approx 5kms.

-2 Mile Run

After Party:
Tabata Sit Ups
Stretch

5km recovery run