19 Mar2016 Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Run 200m, 10x KB sumo deadlift high pulls (24kg/16kg), 10x push ups, 10x jumping pull ups. Work Capacity: “Ryan”. Complete 5 rounds for time of… 10x push press (135#/95#) 20x step ups (24in box) 10x deadlift (225#/155#) 200m farmers carry (140#/80#) Durability: Ruck 30 minutes with a 50# pack in the most difficult terrain you have access to. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.