Walk:  1.7 miles

SN:  8 mins @ 16kg; 12 rpm

Curl & Press:  8x5 @ 2x35 lbs

B-SQ:  50/50

 Run:  2 miles sub 20 mins

 SB SQ:  6x5 @ 150 lbs

C&P:  3x3 @ 2x28kg

Row:  5x5 @ 36kg

Band Triceps work

 Walk:  1.5 miles

SB SQ:  4x10 @ 150 lbs

C&P:  5x3 @ 2x28kg

Row:  5x5@ 36kg

Tricep work

 Run:  2.5 miles

 Warmup

Walk:  1.4 miles

SN:  10 mins EMOM 12 reps @ 22kg

Push-up:  3x20

Pullup:  5x5

Curl:  5x10 @ 2x35lbs

 SN: 10 mins @ 14kg; 12 rpm

Partial TGU:  3x3 @ 22kg

Planks:  2x 1min

B-SQ:  50/50

Curl Press:  5x5 @ 2x35 lbs

 Raining so no sandbag today.

SQ-Press:  3x3 @ 2x28kg

Rows:  3x10 @ 2x22kg

Triceps work

Stretching

 Warmup

Run: 2 miles

SN:  6/6 for 10 mins EMOM @ 22kg

Push-ups:  3x20

Pull-ups:  5x5

Curls:  4x10/10 @ 2x35 lbs

Stretching

I need to repeat this snatch session next week as breathing was a little hard to control towards the end.

 SN:  8 mins @ 14kg; 16 rpm

Turkish Getup:  3x5/5 @ 16 kg

Planks:  2x 1 min

3x thru, minimal rest:

 SB Sq: 10 reps @ 150 lbs

KB Press:  6 reps @ 2x22kg

KB Row:  10 reps @ 2x22kg

Banded Triceps work

 Back from Warrant Officer Training School.

Warmup

Walk:  1 mile

SN:  

5/5 for 10 mins EMOM @ 22kg

Push-ups:  3x20

Pull-ups:  5x5

Curls:  4x10/10 @ 35 lbs

Stretching