Sitting Military Press w/Strap 22.5sx12/50sx12sx2sets
superset with BW Pullups 3x12 (last two sets broken)

Lateral Lunge 45x12+12/65x12+12
superset w/HLR 2x12

Slideboard Intervals 5 rounds x :60/:60

20 min speed ladder work w/minibands (tough!)

10-15-20 rep sets of KB snatches each arm (16kg.)

2x100 rep sets of crunches
1x100 reps of supermans

Playing around with Pullups

Pullup ladder 1-2-3-4-5-4-3-2-1
Around the world pullup 3+3
L-Chin ups 4x6reps

Concept 2 Rower 30min continuous
-7110 meters total
-Avg split 2:06.6

Crawl Ball for 15min. @ SCLA (FUN!)

10min. light jump rope

BB Deadlift 135# x 20
BB Sumo DL 135# x 20
BB RDL 135# x 20

Single Leg KB RDL 24kg. x 10+10 x 2sets
Airbench 2min cumulative (broken into 3 sets...legs fried)

50 alt. TGUs w/16kg. KB (16:20)

KB OH Lockout hold 5min. cumulative time (broken into roughly minute sets)
2x16kg. KBs

Versaclimber Sprints :60/:60 x 3 rounds

Playing with KBs at the Beach

MB Throws, TGUs, KB Throw and catch for 10min.

3 rounds:

-10+10 KB OH Tornadoes (16kg.)
-Bear Crawl 20m
-10+10 C+P (24kg.)
-Crab Walk 20m

10 HSPU
20 Back Ext w/OH Raise (10#)
20 Hanging Knee Raises to Straight Leg
x 2 rounds
15 Bar Dips
15 Back Ext w/OH Raise (10#)
15 Hanging Knee raises to Straight Leg
x 2 rounds

10min. Versaclimber (1000feet)

+ 10000m on Concept 2 Rower (Sprint last 1000m)
total time: 46:23.5 Avg split 2:19