Rest day.

Operator 85% week
5min warmup rower
SQ-208ibs-4x3
BP-195ibs-5x3
WCU-45ibs-5x3
Finisher-100 swings@65ibs

Rest day.

1hr 30 min ruck

Operator 75%
SQ-5x5
BP-5x5
DL-240ibs-3x3
Finisher. 100 swings. 55ibs.

Indoor power intervals x5. Used the airdyne for this one. 4 to 5 min rest periods.

Warm-up. 5min row
Operator 75%
SQ-5x5
BP-5x5
Wcu-5x5
Finisher-one arm farmers carry with 100ib sandbag x2
In between sets did a little accessory work with abs and grip.

Apex hills x10. 55ib swings.

Operator 75%
5 min warmup rowing
SQ-4x5-185ibs
BP-5x5-175ibs
WCU-5x5-10ibs
Finisher-100 swings at 55ibs.

Rest day