15 2 for 1 wall balls 14 lb ball
10 105 lb cleans
5 HSPU

Active Recovery
About 15 minutes of continuous swimming

Three rounds for time of:

Run 800 meters
Rest 2 minutes

3:12, 3:09, 3:11

Body building - Bi's and Tri's

Home to Bethel

30 pull-up
30 hollow rock
30 wallball (20 lbs)
30 incline sit-up
30 push-up
30 pistol
30 grasshopper
30 kettlebell (45 lbs)
30 dips
800m

then

50 bench press (45 lbs)

Bethel to home

Front Squat (FS)

3x3 #205

3x10 Back Extensions

4 Rounds for time of:

10 TTB
20 Kettlebell Swing (#53)
30 Double Unders

Strength:
3×5 Deadlift

Conditioning – AMRAP in 15 Minutes:
10 Thrusters (#100)
15 Toes-to-Bar
20 Box Jumps

3 rds:
20 wall balls (10#, 9')
20 snatch (45#)