Wods

AM Swim 300 swim/kick/pull 4x50m underwater down free back, 2 min interval 4x 12m mask and snork recovery 3x:60 buddy breathing sessions 12×75 m freestyle w/ fins, 1:45 interval 300…

AM Run 45 min active recovery Then: 20 emom: 5 dips 5 Aussie pull ups 5 Knees to elbows PM Deadlift 3×5 @ 65%, de-load Then: 21 AMRAP 7 strict…

AM Run 2 miles on a treadmill @ 10 degrees Then: Every waking hour conduct 50 flutter kicks 4-CY PM Build to a 5RM back squat Then: 20 EMOM 1…

AM 45 min unloaded hike PM 10x In a 2 min window conduct 200m run + ME burpee pull up in remaining time. *score = burpee pull ups, 2 min…

AM Ruck 3 miles 55#, afap with out running PM Bench Press, find a 5RM Then: 21-15-9 Shoulder to OH 135/95 T2B *50 DU after each set

AM: Swim- 300 swim kick pull 4x25m under water :30 rest 5x250m CSS w/fins :60 rest 10 minute travel tread PM: 2mile bike 50 pull ups 50 box jumps 50…

AM Run 4 miles ez jog Then: 4x 50 push ups 50 sit ups 10 chin ups PM Build to a 5RM Deadlift Then: 1k ski got time, AFAP

AM Run 8x400m repeats, sub 1:45, 3 min interval Then: Every waking hour on the hour, conduct 20 8-ct body builders PM Back Squat 6×2 @ 40X1, climbing to RPE…

AM 45 min moderate bike PM 30 min EMOM: 1-10 150m ski, rest walk in remaining time 11-20 10m wtd walking lunge, KB in goblet position + 5 strict ring…

AM Ruck 60 minutes of stairs 45# Then: 5×8 wtd ring dips PM Bench Press 6×2 @ 31X1 tempo, 2 min rest, climb to RPE 8 Then: 5x In a…