BS & KBSw, WSU, BrpPL Metcon + Swim

Lunchtime

1 mile warm up on treadmill

Back Squat, 55533
5's: 185#, 205#, 225#
3's: 245#, 255#
1 x 21 @ 135#

4 rds
10 KB Swings, 60#
10 weighted sit ups, 40#
10 burpee pull ups
-    time: 7:56

Evening
Swim (yds)
100 wu FR
100 turtleback flutter kicks
10 x 50 CSS w/45s rest
-    times:    0:51;    0:47;    0:46;    0:46;    0:45;    0:45;    0:45;    0:45;    0:46;    0:45
400 CSS w/fins, moderate pace
-    time: 6:43
100 cooldown

1 x 30 push ups

Notes

• Body: biceps are a bit sore
• Workout: Back squats were good, 255# this week felt better than 250# last time.  Metcon was good and intense, burpee pull ups are a long movement, especially with a high bar to jump to.
• Swim: Felt pretty good in the water today.