tabata sit ups; rest 3 min; tabata squats; rest 3 min; tabata push ups (keep track for later)

10, 15, 5...push ups really sucked

run 5 min @ easy pace warm up
walk 3 min actively
then....
run 3 min @ higher effort running pace; walk 2 min breathing recovery X 4
then....
run 5 min @ easy pace cool down

felt pretty good tried to keep my feet underneath me and not heel strike too much.

AMRAP in 1 min; altn'g leg russian step ups
rest 1 min
AMRAP in 1 min; altn'g leg rev lunge from 4" step
rest 1 min
X 2
A: Romanian dead lift- technique work, light. 2-3 sets of 6-8
+
short run 10 min +/-

Romanian DL - 95#-8, 115#-8, 115#-8

1 mile run 10:54 avg HR 166, max HR 178

SWAT Training today and we did:

20lb db push press for 1 min
20" box jumps for 1 min
SDLHP w/40lb KB for 1 min
calorie row for 1 min
rest 1 min

X 3

got 100 on the first round (50 of those were db push press)
83 on second round
80 on last round

Bodyweight circuit: mod/high pace
10 walking lunges rest as needed
10 push ups rest as needed
10 bent over db rows rest as needed...used 30lb
10 sec R side bridge 10 sec L side bridge rest as needed
X 6

went through at a pretty steady pace....didn't feel too bad.

spend 10 min working on split jerk.  foot work, speed, landing
+
Find 1 RM deadlift

10 min of split jerk work....felt pretty good only used 95#

285# for 1 RM DL

A: chest to ring pull up w/false grip X 5; rest 1 min X 4
B: front squat; sets of 5 @ 65%, 70%, 75%; rest 3 min b/t sets
+
As far as you can in 6 min:
1 HSPU
2 KBS
1 HSPU
4 KBS
etc...

A: these were tough with the false grip
B: Not sure what my 1 RM is but I did: 120#, 130#, 140#...tough but doable at these loads
+
Completed 14 KBS