Baseline: Pre-SOP and box breathing, then ROM drills. Row 500m, then 3 rounds – 5x kipping pull ups, 10x push press (75#/55#), 10x dislocates.
Strength: Weighted chin up– 5-5-3-3-3-3-3-3. Last set should be a 3 RM for the day. Rest as needed between sets.
Stamina: 3 rounds, not timed: Max rep x DB floor press, palms in (Choose a weight you can perform 15-25 reps with), 12x strict ring rows (If these are easy for you, put on a weight vest or place a bumper plate on your stomach), 15x band pull aparts (Video Demo: https://www.youtube.com/watch?v=NKBsia-o9N4)
Work Capacity: Complete 4 rounds for time of:
21x calories on rower
15x deadball/stone to shoulder (100#/70#)
9x toes to bar
*If you do not have a deadball/stone, then perform power cleans (155#/105#).
Durability: SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes. Journal post training session SOP.