Run INT & PU, WSU, D, WB, BS, SU, Brp

Afternoon

@ track
3 mile warm-up
4 x 400 w/2:30 rest
-  times: 1:37,  1:35,  1:32,  1:29
1 mile cool-down

then Out With The Old, from SEALFit

Baseline: ROM Drills. Pyramid 1…10…1 push-ups, weighted sit-ups, dips

-  ROM, pyramid

Work Capacity: 5 Rounds: 1min suicide sprint, 1min wall ball, 1min ball slam, 1min sit ups, 1 min burpee, 1min rest

-  Rx'd.  16# ball for wall ball and ball slams.  Totaled 700m on suicides

Durability: 4 Mile Timed run. Active stretch or yoga

-  Ran 900m cool down

Notes

• Body: Sore hams, low back.  Shoulders very sore.
• Workout: Went well, legs were tired from all the running, and shoulders were really getting hit.  Very intense workout.
• Run: First week of integrating speed work.  It was pretty good, no real big issues during the runs, but I have to make sure I stay relaxed and balanced.  6 miles today brings me up to 14 on the week.

DL, JS, OHC, PL, PU, TTB, GU, FC

Lunchtime

Fortitudine, from SEALFit

Baseline: ROM Drills. Frog complex with burpee chaser (75#-105#)

-  ROM, BBC 85#, 105#

Strength: 10-5-3-3-3-3-3 Deadlift

-  275# x 3, 315# x 3, 335# x 3, 350# x 3 (fail)

Stamina: Chipper, not timed: 20 x deadlift @ 90% 3RM, 75x Barbell Jump Squats, 800m OH Plate Carry (@45#)

-  295# for chipper, the rest Rx'd.

Work Capacity: 10 Rounds for time: 8 x Pull Ups, 8 x Push Ups, 8 x Toes to Bar, 8 x Sandbag Get Ups, 25m Plate Farmer Carry (@ 2 x 45#)

-  Changed to AMRAP 16 mins, 5 rds.  Subbed medicine ball get-ups for sandbag get ups

Durability: 4 x 800m Sprint @ 3:30 Interval, Active stretch or Yoga

N/A

Notes

• Body: Sore hands, forearms, biceps, traps.
• Workout: DLs went well, but not as high as I'd like.  Form was good though, and I used a belt.  Felt strong on the chipper, OH plate carry was difficult, made it 200, 150, 150, 150, 150 meters at a time, felt my triceps fatiguing.  Changed WC in the interest of time.

Run + Yoga + RC

Lunchtime

Run on treadmill
1.5 mile warm-up
5 mile run, 44:45
1.5 mile cool-down

Afternoon
Yoga for 75 mins

Evening
Rock climbed ~75 mins, 5.8s and 5.9s

Notes

• Body: Sore traps, shoulders, biceps
• Run: Went well, cruised along nicely.  8 miles today.

PC, Thr, BP, Row, MC, PL, SU, Core

Lunchtime

Trust, from SEALFit

Baseline:  ROM Drills. 50 x Sandbag Get Ups, 800m Run
-  ROM, med ball shoulder get ups.

Strength:  Work up to 1RM Clean
-  155# x 1, 185# x 1, 200# x 1 (fail, fail, fail, fail), 185# x 1, 200# x 1 (fail, fail)

Stamina:  5 Rounds, not timed: 3x cleans @ 75%1RM, 10x Thrusters@95#, 50m Buddy Pull with heavy band
-  145# for cleans, Rx thrusters, 100m back pedal subbed for buddy pulls.  4 rds only.

Work Capacity: 4 Rounds for time, with a 20# weight vest:

• 800m Run -----> subbed 500m row
• 10 x 4-count mountain climbers
• 25 x Pull Ups
• 50 x Sit Ups

-  time: 38:40 (25# vest)

Durability: 4 Rounds: 20 x Leg levers, 60 sec Plank, 20 x Russian twist@20#, 10 x Back Extensions. Active Stretch or Yoga
-  4 rds 20 x leg levers, 60 sec plank, 20 x Russian twists @ 20#.  4 x 10 weighted back extensions

Notes

• Body: Feel pretty good, slightly sore shoulders.
• Workout: Really wanted to nail a 200# power clean today, but I wasn't dropping under the weight enough to catch it, it was frustrating.  Stamina went well, I felt strong, thrusters were solid, weight on the heels, knees pushed out, they felt right.  WC was long.  Good workout today.

BrpKTE, OHS, MC + Swim, PU

Lunchtime

Dangerous, from SEALFit

Baseline: ROM Drills. 10,9,8…1 of Wall ball and Box Jumps
-  ROM, WB/BJ 10,9,...1

Work Capacity: AMRAP 30 minutes:

• 10 x Burpee-KTE
• 10 x Overhead Squats (95#) -----> 75#
• 20 x Double Unders -----> mountain climbers

-  9 rds (completed the 10th)

Durability: 3 mile run at a moderate pace. Active Stretch or Yoga.
-  N/A.  Groin work.

Evening
Swim (yds)

200 wu FR
200 turtleback flutter kicks
3 x 200 CSS w/120sec rest
-  times: 3:46,  3:48,  3:39
3 x 200 CSS w/fins, w/90sec rest
-  times: 3:13,  3:14,  3:12
50 simulated drown proofing
100 cool down
(1750 yds total)

1 x 35 push ups

Notes

• Body: Sore shoulders.  I did the box jumps and the jumping during the burpee-KTE, and I believe it slightly irritated my right tib.
• Workout: Went well, OHS unbroken but difficult.
• Swim: Good to get in the water again, this is something that needs to be included more and more now that my running is coming along.  Felt good in the water, definitely not completely smooth but not bad.  Felt the fronts of my ankles fatiguing as well, those will get stronger.

MP, PP, FC, Row, CPL, Brp, MC, KBSw, Run, Core

Afternoon

Yoda, from SEALFit

Baseline:  ROM Drills. Barbell Complex with burpee chaser
-  ROM.  Shoulder work.

Strength: Military Press: 5-5-3-3-3-3-3
-  125# x 3, 135# (1, fail), 135# (2, fail)

Stamina: Chipper, not timed: 20 x Military press@90% 3RM, 75 x Push Press@45#, 800m Buddy Carry
-  115# for presses, Rx PP, subbed 800m farmer carry w/50# for buddy carry

Work Capacity: 8 Rounds for time:

• 200m row or run ----> rowed
• 1 Rope Climb ----> subbed 8 commando pull ups
• 6 x Burpee Box jumps -----> subbed 6 burpees + 6 mountain climbers
  
• 12 x KB Swings (55# / 35#)

-  time: 24:11

Durability: 10 x Hill Sprints (substitute 200m sprint if you don’t have a hill), 50 x Reverse Hypers. Active Stretch or Yoga
-  1.5 mile run.  50 supermans, 50 leg levers.

Notes

• Body: Calves a little sore.
• Workout: Weights felt heavy (I think they were, I was at a globo gym and they didn't feel quite right).  It was still good to do shoulder work.  Push presses felt succint and snappy.  WC was good, high intensity for the duration.
• Run: Finished off the running with 800m farmer carry, then the 1.5 mile run on nearby roads.  20 miles this week and it felt super, I'm real happy about that.  Next week I want to begin introducing speed work.

Run

Evening

On local roads
4 mile run, easy pace

Notes

• Body: Feel pretty good.
• Run: Went well for being on asphalt.  Up to 18 on the week.

Rest Day

No workout:

Notes

• Body: Sore hams, glutes, lats, forearms.

Run + WB, KBSw, MC, SBC, SDHP, OHS

Lunchtime

On treadmill
1 mile warm-up
4 mile run, moderate pace (~8:30/mile), 33:50 mins
1 mile cool-down

Evening

Fightclub, from SEALFit 

Baseline: ROM Drills.  Barbell Complex 75#-105# with burpee chaser.
-  ROM.  Various movements as warm-up

Work Capacity: 5 Rounds for time:

• 1 minute Wallball (20#)
• 1 minute KB swing (55/35#)
• 1 minute Box Jumps (24in / 20in) -----> mountain climbers
  
• 1 minute Sandbag Cleans (80# / 50#) -----> ~40# sandbag
• 1 minute Row -----> SDHP @ 55#
• 1 minute Rest

-  Not a timed workout

Strength: 5-3-1-1-1-1-1 Overhead Squat ----> 4 x 5 OHS @ 95#
-  4 x 5 @ 95#

Stamina: 5 Rounds, not timed: 10 x Overhead Squat @50% 1RM, 20 x Weighted Lunge (2 x 35# DB), 1 x Rope Climb
-  N/A

Durability: 10 x 200m Sprint(:30interval). 100 x 4-Count Flutter Kick, 50 x Good Mornings. Active Stretch or Yoga
-  N/A

Notes

• Body: Feel pretty good.  Still a little sore here and there.
• Workout: Good workout, kept the intensity high.  OHS turned into a practice session as I was feeling unstable.
• Run: Went well, cruised the run easily with no real issues, though I could feel my legs tiring.  Up to 14 miles on the week.

Yoga + RC

Late Afternoon

Yoga, 75 mins

Evening
Rock climbed ~2.25 hours, 5.8 - 5.10, it went very well and was fun.

Notes

• Body: Sore hams, glutes, calves, bicep, traps, forearms
• Workout: Yoga is always beneficial for me inflexible body.  Rock climbing was fun, got some 5.10s which is great.

DL, OHL, PC, PL, KBSw, Run, Core

Lunchtime

Unbeatable Mind, from SEALFit

Baseline:  ROM Drills. 50 x Turkish get ups @35#. 800m Run.
-  ROM.  DL warm-up.  800m run.

Strength: Work up to 3 RM Deadlift -----> 5 x 3 instead
-  275# x 3 305# x 3, 305# x 3, 305# x 3, 315# x 3

Stamina:  Chipper, not timed: 15 x Deadlift @90% 3RM, 50 x SDHP @75#, 400m Overhead lunge @ 45# bar
-  DL @ 245#, 300m overhead lunge @ 45#.  No SDHP.

Work Capacity: 4 Rounds for time:

• 10 x Power Clean (135 / 95#) -----> scaled to 125#
• 20 x Pull-ups
• 30 x KB Swing (70#/55#)
• 800m run -----> scaled to 400m run

-  time: 34:42

Durability: 50 x GHD sit-ups.  50 x GHD hip extensions.  Active Stretch or Yoga.
-  Rx.

Notes

• Body: Sore hams, lats and shoulders, abs.
• Workout: My lower back has been feeling slightly achey after going very heavy, so I decided to keep the weight away from maximums.  It went well.  Stamina--lunges were rough after a while.  WC went fairly well, swings were heavy today.
  
• Run: 1.5 miles today, brings me up to 8 thus far.

Run + JPL, BSlam, Core

Lunchtime

On treadmill
1 mile warm-up
5 mile run, 44:50
0.5 mile cool-down

Evening

Slammer, from SEALFit

Baseline: ROM Drills. 3 Rounds: 10 x jumping squats, 10 x push ups, 400m run
-  ROM.

Work Capacity: 50-40-30-20-10 reps of the following for time…

• Jumping Pull ups
• Ball Slam

-  time: 14:44

Durability: 4 x 800m sprint(1:30interval). 4 Rounds: 10x Weighted sit ups, 60 sec Farmers carry (70#), 10 x Seated Russian twist @25lbs, 10x back extension. Active Stretch or Yoga.

-  No runs.  Core Rx'd, WSU & Russian twists w/20# ball.  Gluteal work afterwards.

Notes

• Body: Feel pretty good, sore shoulders and abs and upper back.
• Run: Went well.  Felt good for the most part, although I could tell I was getting tired.  Slight tigthness in left soleus/achilles area.  6.5 miles for the day.
• Workout: Good intensity on this.  JPL really hit ya hard.

PC, PP, RRPU, BC, KBSn, SU, GHDExt + PR

Evening

Pala, from SEALFit

Baseline: ROM Drills. Frog Complex 75#-105# with push up chaser
-  ROM, BBC 75#, 95#


Strength: 5-4-3-2-1-1-1 Push Press -----> Power Clean + Push Press
-  165# x 1, 185# x 1 (PR), 195# x 1 (fail, fail), 195# x 1 (PR power clean, fail push press)

Stamina: 5 Rounds, not timed: 10 Push Press @ 60% 1RM, 10 x Renegade row (2 x 40# DB), 50m Buddy Carry

-   115# for push press, Rx'd else.

Work Capacity:
1) As many reps as possible in 10 minutes of KB Snatches @ 24kg (alternate arms as needed)

-  130

–3 minute rest
2) 5 Rounds: 200M Row, 200M sprint

-  No time for this

Durability: 3 mile run @ moderate pace. 100x Sit ups, 50x Reverse Hyper. Active Stretch or Yoga.
-  No run.  100 sit ups, 50 GHD extensions

Notes

• Body: Feel good.  Right tib slight irritation.
• Workout: Went extremely well!  Set PRs on PP and PC.  On WC1 I had a slight twinge in my right elbow that I was aware of, so I was favoring that.  I believe I can perform better on that workout.

Rest Day, Walk

Spent the day in NYC walking around, it was a good time.  Visited the 9/11 Memorial.  It's a nice tribute, and it's emotional to see all the names stamped into the plates.

Notes

• Body: Sore shoulders and upper back.

Pr, D, SQ, PU

Afternoon

Press 5 x 3
135#, 135# (1, fail), 125#, 125#, 135# (2, fail)

Front/Side/Rear delts

100 dips, 100 squats, 50  push ups

Notes

• Body: Feel pretty good today, slight tibia irritation.
• Workout: Went well, decently strong today.  I may start to do supplemental strength work on Saturdays, we'll see.

Thr, PL, HSPU, T2B, BP, PPU, FC, Plank

Afternoon

KISS, from SEALFit


Baseline: ROM Drills. 10 minutes of Sand bag get ups
-  ROM.  Rope climbs.  Basketball warm-up

Work Capacity: 7 Rounds for time:

• 7 x DB Thrusters @ 35lbs
• 7 x Pull ups
• 7 x Hand stand push ups
• 7 x Toes 2 bar

-  time: 9:57

Strength: Work up to 1RM Bench Press
-  245#

Stamina: 5 Rounds, not timed: 5 x Bench Press @70% 1RM, 10 x Dynamic/Plyo Push ups, 50m Farmers Carry
-  175# for BP.  

Durability: Run 2 miles in body armor or 25# weight vest. Plank hold 1 x 5 minutes. Active stretch or Yoga

-  Plank 1 x 5mins

Notes

• Body: Felt good.  Some tibia irritation.  Letting it rest for a few days before starting up my 20 mile week.
• Workout: WC went very well, I pushed hard and maintained high intensity for the duration which was my goal today.  BP went fairly well, though 10# off my PR.  Plank hold for 5 mins was good.
• Misc: Watched this video on youtube recently and it's been resonating within me.  It's about effort and you can check it out here.

Run, OHS, Brp + RC

Evening


Baseline: ROM Drills. 21-15-9 reps of Wall ball, 4-count mountain climbers
-  ROM.  Ran 2.5 miles.

Work Capacity: For time:

• Complete 100 overhead squats as fast as possible @115# -----> scaled to 50 reps @ 95#
• at the top of each minute perform 3 burpees

-  time: 9:14

Durability: 6 x 400m sprints (:45sec interval). 100 x 4-Count flutter kicks, 100 x 4-Count arm haulers. Active stretch or Yoga

-  N/A

Rock climbed for 2.25 hours.

Notes

• Body: Felt pretty good.  Run felt a bit off.
• Workout: Pressed for time so this got cut short.  Even so, I found the OHS challenging today.
• Run: Brought my weekly total up to my goal of 19.  This week went very well, but was not perfect.

FS, BPL, FC, SDHP, KBSw, Core + PR

Evening

@ L.A. Fitness, San Diego

Baseline: ROM Drills. Curtis P complex 75#-105# (6 reps at each weight)
-  ROM. 

Strength: 5-3-3-3-3-3 Front Squat
-  185# x 3, 205# x 3, 215# x 3 (PR)

Stamina: Chipper, not timed: 10 x Front Squat @ 90% 3RM, 75 x Burpee Pull ups, 800m Buddy Carry
-  175# for FS.  800m farmer carry w/55# subbed for the buddy carry

Work Capacity: 6 Rounds for time (no rest between rounds):

• 1 minute max distance row -----> Subbed SDHP 55#
• 1 minute max KB Swings (55# / 35#)

-  Rx'd

Durability: 3 mile run @ moderate pace. 50 x Reverse Hypers (or GHD Back extensions). 4 Rounds: 60sec Plank, 30 sec rest
-  Core Rx'd.  No run.

Notes

• Body: Felt good today.  My schedule worked out well enough that we got done early enough, and my flight out of SD was late enough that there was enough time to work out at a gym.
• Workout: Went well.  PR'd the FS, though form was definitely affected by the load.  Farmer carry's were rough, I did 100m at a time and my forearms were screaming.  WC I definitely just went through the motions, need to bring up the intensity.
• Run: Counting today's 800m FC today in my weekly mileage.

Run

Afternoon

Run on treadmill
1 mile warm-up
4 mile run, 36:50

Notes

• Body: Feel good.
• Run: Felt real good today.  Smooth running, no issues.  This brings me up to 16 miles for the week.

Rest Day & Travel

Long day of travel today.  Flew to San Diego and drove to Yuma.

Notes

• Body: Pretty good, ready to workout.

Rest Day

No workout

Notes

• Body: Felt pretty good.  Slight tibia irritation.
• Misc:  I have travel this week, that'll throw a wrench in my schedule.

Run + DL, PP, BS, Core

Afternoon

@ track
1.5 mile warm-up
2 mile run, moderate pace, 16:44
1 mile cool down

Evening

Battle, from SEALFit

Baseline: ROM Drills. 5 Rounds: 5 x Burpees, 10 x Wall ball sit ups, 200m Run
-  N/A

Work Capacity: For time:

• Run 1 mile ----> N/A
• 50 x Deadlifts (135# / 95#)
• 75 x Push Press (95#/ 65#)
• 100 x Back Squats (95# /65#)
• Run 1 Mile -----> N/A

-  time: 19:44

Durability: 4 Rounds, not timed: 10 x Weighted sit ups (45#), 60 sec Front bridge, 5 x Slashers (35# each side), 10 x Reverse Hyper. Active Stretch or Yoga
-  Rx'd

Notes

• Body: Sore legs, calfs/soleus sore, shoulders tired, abs sore.  Low back sore.  Right tib some pain when I press on it.
• Workout: Went decently well.  Low back started to bother me on DLs and BS.  I think it's still feeling the effects of heavy DLs earlier in the week.
• Run: Felt decent, not perfect.  4.5 miles today brings me up to 11 over the past 2 days. 

Run + "Wood," Brp, MC, SDHP, Thr, Pr

Early Morning

0600 formation run with active duty, 3.4 miles, ~33 mins
0.6 mile cooldown, round out the mileage to 4.0


Evening

Baseline: ROM drills. Sand Bag Get ups x 40
-  ROM.  Med Ball shoulder get ups 30# x 40

Work Capacity: "Wood," 5 Rounds for time of:

• Run 400 meters
• 10 x Burpee box jumps (24″ box) -----> burpees + mountain climbers
  
• 10 x Sumo-deadlift high-pull (95#)
• 10 x Thruster (95#)
• Rest 1 minute

-  time: 27:43, forgot about the 1 min rest each round.

Strength: 10-8-6-4-3-2-1 Military Press

-  130# x 3, 140# x 2, 150# x 1

Stamina: 4 Rounds, not timed. 5x Press@75% 1RM, 10x Push Press @ 95#, 50m buddy pull (w/ band)
-  115# for press.  Instead of buddy pulls, 100m backpedal

Durability: 2 x 1 mile run AFAP (2:00 interval). 50 x RDL @45#, 100 x 4-count Flutter Kicks. Active Stretch or Yoga.

-  RDL @ 45# x 50, 100 flutter kicks, 1.25 mile cool down

Notes

• Body: Feeling good this morning.  Bonked in the afternoon but got motivated for my evening workout.
• Run: Morning run went fairly well.  I felt good, but not 100% great.  Morning run + WC runs + cool down run = 6.5 miles total today.
  
• Workout: WC went well, but I completely forgot about the 1 minute rest after each round.  Military press went surprisingly well after a week that was very shoulder-heavy.  5# off my PR.
  

RC

Evening

Rock climbed 2 hours. 5.8s and 5.9s.

Notes

• Body: Abs are sore.
• Workout: Rock climbing was good fun, I was happy to do it.

DL, BJ + C&P, PL, MC

Lunchtime

Tighten Up, from SEALFit

Strength: Work Up to 3RM Deadlift
-  345# x 3

Stamina: Chipper, not timed: 20x Deadlift @ 90% of 3RM, 40x Box Jump @30in, 400m BW Farmer walk (walk 400m with a body weight barbell back racked)
-  245# for DLs.  BJ Rx'd.  No time for farmer walk.

Evening
Baseline: ROM Drills.  Frog Complex 4 rounds 75 – 105# w/ push-up chaser
-  ROM.  BBC 75#, 105#

Work Capacity: 10,9,8,7…1 of the following:

• Squat-Clean & Press (95/65#)
• Pull Ups -----> deadhang
• 4-count mountain climbers

-  time: 17:51

Durability:  Run 3 Miles in a 20 to 25# vest or body armor.  Active Stretch or Yoga.
-  N/A

Notes

• Body: Sore abs.  Shoulders and traps are sore as well.
• Workout: Tied my 3RM PR.  It was heavy, and my low back was starting to feel it.  This made the Chipper much more difficult.  In the evening I did the rest of the workout and it went pretty well, but I believe it should have gone faster.  Did deadhang pull ups.  LOTS of overhead work this week, shoulders are getting it good.
• Misc: Starting my 7 day running cycle tomorrow on Friday; 19 miles.

C&J, BSU, RC

Lunchtime

Tao, from SEALFit

Baseline: ROM Drills. 40 x Sand bag clean and press. 800m Run.
-  ROM.  C&J warm up

Work Capacity: 10 Rounds for time: ----> scaled to 8 rds

• 5 x Clean and Jerk @ 135#
• 30 x Step Ups (24″ box)
• 1 x Rope Climb

-  time: 49:02

Durability: 4 Mile timed run. Active Stretch or Yoga.
-  N/A

Notes

• Body: Feel good.  No tibia issues.  Legs and shoulders are tired and sore.
• Workout: Went well!  First time doing actual rope climbs in a workout since we've recently got them at our gym at work.  They are 30' long, but I'd say about 22' is actually climeable.  They did tear up my shoes a little bit on the descent--not cool.  C&J felt heavy.  140 meters round trip to and from ropes station added to time.

Thr, Brp, BC, PL, BS, PP, SU + Run, Core

Lunchtime

Tico, from SEALFit

Baseline:  ROM Drills.  Barbell Complex 75-105# with burpee chaser.
-  ROM, BBC 75#

Strength: 5-4-3-3-3-2-2-1 Thruster
-  ... 145# x 3, 165# x 2, 175# x 2 (fail), 175# x 1

Stamina: 5 Rounds, not timed: 10 x Thruster@50% 1RM, 15 x Burpees, 50m Buddy Carry
-  Rx'd, 90# for thrusters

Work Capacity: for time do 21-18-15-12-9-6-3 of the following…

• Pull ups
• Back Squat @ 95#
• Push Press @ 95#
• Sit Ups

-  time: 19:05

Durability: Sprint 10 x 100m(:15sec interval). 50x Good mornings @45#, 50x Toes to Bar. Active stretch or Yoga.
-  Run--1 mile warm-up.  2 mile run, easy pace.  GM, TTB.  1 mile cool-down.

Notes

• Body: Feeling good and ready today.  Some soreness in calves.
• Workout: Went well.  Wanted to hit 185# on thrusters though.  Next time.  WC went well, everything unbroken except for 21, 18, 15 sets of push press.
• Run: The run went fairly well today.  No issues, though I didn't feel completely balanced.  4 miles today puts me at my week's goal of 18 miles for this week, and it went very well!

Rest Day

No workout.

Notes

• Body: Feeling pretty good.  Some residual soreness in tibia, but I don't think it's from yesterday's run, just faint and leftover from earlier in the week.

Run

Afternoon

@ track
4 x 400m warm up/stretch
4 mile run, moderate pace, 38:37
1 mile cool down/stretch

Notes

• Body: Legs a bit tired.  Tibia feels ok, slight irritation.
• Run: Went quite well today.  Took my time warming up and I found my stride early.  Felt good.  The "cue" for me to find balance, or at least how I am perceiving what I am doing, is by concentrating on right hip/leg adduction (upper leg closer to centerline).  That seems to help me activate my hip/glute, relax my lower leg, and feel balanced as I run.  6 miles total today.

BBBrp, BS, SBL, FC, + PR

Afternoon

Forge, from SEALFit

Baseline: ROM Drills.  3 Rounds @ 12kg: 3 x 1 arm KB Swing each arm, 3 x KB Snatch each arm, 3 x KB clean+thruster each arm, 3 x Pull up. 
-  ROM, KB complex w/16kg

Work Capacity: For time, 100 barbell burpees @ 75% body weight
-  30:04, used 115# (~68% body weight)

Strength: 5-3-2-1-1-1-1-1 Back Squat 
-  ... 255# x 1, 275# x 1, 285# x 1 (PR)

Stamina: 4 Rounds, not time. 10 x Back Squat @60% 1RM, 20 x Sandbag Lunges (hold sand bag in front rack position), 50m Farmers Carry 
-  170# for BS.  40# SB.  FC w/65# DBs

Durability: Run 2 miles at moderate pace. Active stretch or Yoga.
-  N/A

Notes

• Body: Feeling good today.  Barbell burpees aggravated tibia somewhat.
• Workout: Felt good.  Despite the long barbell burpees workout (burpee on the bar, then ground-to-overhead), managed to PR my unbelted back squat.  Not a absolute PR, as I've done more with a belt on.  For Stamina, all BS unbroken, which was awesome.

Run + FB

Lunchtime

2 mile run, easy pace, on treadmill

Evening
Flag football playoff game rd 1.  Won.

Notes

• Body: Slight irritation in tibia.  Legs still sore.
• Run: Kept the miles down as I had sizable volume yesterday.  Struggled to find a balanced stride today.