Baseline: ROM Drills. 4 Rounds: 10x Barbell thrusters, 10x push ups, 10x sit ups. Run 800M

Strength: 3-3-3-3-3-3-3-3-3-3 Back Squat

Stamina: 5 Rounds, not timed: 5x Back squat @ 85% 3RM, 10x Burpee Box Jumps, 50m Buddy pull w/ heavy band.

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.

Durability: 3 mile run with 25# vest. 1x max plank hold. Active stretch or Yoga.
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Another great day! Hope everyone is rocking it. Did 8 miles on a trail yesterday, love that stuff. Felt real calm and grounded today. Started the clock right before the CWOD and kept a running total all the way through what I did of the OP WOD
Total time bout an 2 hours 30 minutes

CWOD: sub runs for swims, pool closed on Mondays. No excuse though I could have made it work in the ocean or something. First run was 200m but that was too fast so the next 9 rounds were 400m. did jump squats instead squats.

OP WOD:
BL: 4 rounds(10,20,30,40 pushup, situps run 800m) just increased the count by ten each round. 800′s on track.
Rolled right into WC
WC: as rx’d deadhangs for most part. last 50 of 75 weren’t. unanchored situps. Great stuff!
Went into gym for BS
Str: worked to a light 275 for 3 rep
Sta: 200 count walking lunge with 20# vest
Dura: 3 mile run with vest. Not extremely fast ha ha!
max plank with vest…3:15. goal was 3:00.

Hope everyone is having a stellar week so far! Keep training hard. May the kokoro be with you.