BS, Brp, MC, BP, PU, PL, SU, SQ, Run + Swim

Lunchtime

Down Under, from SEALFIT

Baseline: ROM Drills. 4 Rounds: 10x Barbell thrusters, 10x push ups, 10x sit ups. Run 800M
-  ROM, 3 rds Thr/PU/SU, 800m run

Strength: 3-3-3-3-3-3-3-3-3-3 Back Squat ----> scaled to 8x3
-  185#, 225#, 235#, 245#, 255#, 255#, 245#, 245#

Stamina: 5 Rounds, not timed: 5x Back squat @ 85% 3RM, 10x Burpee Box Jumps, 50m Buddy pull w/ heavy band.
-  3 rds.  230# for BS, 10x burpee + 10x 4CMC for BBJ, 100m back pedal for buddy pulls

Work Capacity: For time do: 25x Push ups, 25x pull ups, 25x sit ups, 25x squats, 50x push ups, 50x pull ups, 50x sit ups, 50x squats, 75x push ups, 75x pull ups, 75x sit ups, 75x squats.
-  time: 27:30

Durability: 3 mile run with 25# vest. 1x max plank hold. Active stretch or Yoga
-  800m run.

Evening
Swim (yds)

200 wu FR
200 turtleback
200 CSS
5 x 100 CSS w/120sec rest
-  times: 1:40,  1:41,  1:38,  1:39,  1:38
800 CSS w/fins
100 cooldown
(2000 yd total)

Notes

• Body: Feel good today.  Shoulders are sore.  No running-related issues.
• Workout: Went pretty decently.  Haven't back squatted since Jan 5, so 1 month ago.  Scaled Stamina in interest of time.  WC was good and challenging.
• Swim: Times continue to drop.