5k = 30:00.0 min

Baseline: Pre-SOP and box breathing, then ROM Drills.
20 minutes of grinder PT:
30 Push-ups, 30 Air squats, 30 sit-ups, 10 d/u, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 d/u, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 d/u, 10 Chain breakers, 30 Push-ups, 30 Lunges, 30 Hello dollies, 10 d/u, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
10, 8, 7

Work Capacity (optional): Complete the following for time:
Row 1,000m
50x thrusters (25# db)
30x burpee
Time: 4:24.5, 7:20.2, 5:51.8=17:36.7

Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Back Squat 5-5-5 (65%, 75%, 85%)
Front Squat 5-5-5 (65%, 75%, 85%)

Then,

On the minute for 20 minutes;

Even minute- Max goblet squats 1.5/1p
Odd minute- Max double unders

Perform 30s work, then 30s of rest each minute. Score total reps

DU-49|50|50|43|40|43|50|50|37|53
GS-12|10|11|11|11|11|11|11|11|12

576

Strength:

Back Squats - (high bar) - 3x185, 3x215, 3x235, 3x255, 3x275, 3x300

Front Squats - 3x185, 3x205, 3x225, 3x245, 3x265

Partner wod
1 person runs 400m
1 person amrap
10 burpees
15 box jumps
20 abmats
lindsay was my partner. i think we made it through 5 rounds. i didn't feel well & had to excuse myself during 1 round.

For Time
(135/95)
Knees to chest for me (although getting better)

50-40-30-20-10 reps of:
• Double-unders
• Sit-ups

Yoga for an hour

200 KB swings @ 55#

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
95/135 pound Thruster, 7 reps
7 Knees to elbows
155/245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 55/70
7 Pull-ups

Results:
38:54, 7 rounds
scaled thrusters to 95#
stink bugs instead of HSPU