DHPL, PU, SQ, WB, KBSw, MC, PL, HSPU, WPL, RR, FC, Core

Lunchtime

Steel Mind, from SEALFIT

Baseline: ROM Drills. 40x Sandbag Clean and Push Press, 800m run

-  ROM, 5 rds of 5 deadhang pull ups, 10 push ups, 15 squats

Work Capacity: For time:  50x Wall Ball, run 200m, 40x KB Swing(55#/35#), run 400m, 30x Box Jump----> 50 mountain climbers, run 600m, 20x Pull ups, run 800m, 10x Handstand Push Up, Run 1 mile

-  time: 8:47

Strength: 5-4-3-2-1-1-1 Push Press ----> Weighted Pull Up

-  70# x 1, 80# x 1, 85# x 1 (fail)

Stamina: 4 Rounds, not timed: 5x Push Press@ 75% 1RM-----> weighted pull ups, 10x Ring Rows, 50m Farmers Carry (55# x2)

-  50# for weighted pull ups, 130# total for farmer carry

Durability: 4 Rounds: :45/:45 Side Bridge (:45 between rounds). Active stretch or Yoga

-  Rx

Evening
Glute medius work
20 strict push ups

Notes

• Body: Sore legs, biceps, shoulders.  Right tibia slight irritation
  
• Workout: WC went very well, I pushed hard and focused on getting things unbroken.  I failed on the wall ball however, shoulders didn't have enough juice.  Weighted pull ups went well, tied my PR, and 85# was close.
• Misc: Spoke to a recruiter today.  I had a lot of questions and got them all answered, as well as started some paperwork.  Feels good.