AM
Swim
300 swim/kick/pull
5 min of bobbing
5 min tread hands out
5 min freestyle
5 min CSS
5 min buddy breathing
PM
Front Squat 5×4, 50X1 on first rep of each set, climbing to RPE 7
Then:
14 AMRAP:
1 round of “Cindy” (5 pull ups, 10 push ups, 15 air squats)
1 round of “DT” (12 DL, 9 Hang Power Clean, 6 Push Jerk) 155/105
