Run 27 minutes

10 minutes to complete:
100 snatches (1 each side with a swing between)
100 2 handed swings
Finished with 45 seconds to spare.

Run

Ran 20 minutes and rowed 7km.

70km down and 30km to go

Row 8K

Then....
Row 500m between each of the following:
5x5 Bulldog KB deadlift
Press 3 sets of 5 - 45/65/65
Back Squat 5 reps 45/65/85
Pushups 5/10/5/5/5
Pullups - Green Band on Knee 5/5/ Unassisted 2/2/1

Breakfast at Skylark's - Yummy Banana Nut Bread French Toast!!!!

More FRC and Kettlebells

Row 7k
5 sets of 10 - 12kg swings
1-5 ladder of clean and press
Snatch practice

Make up or Rest Day

Either I need to row 7 km or I may take a rest day. Have not decided yet.

Long Run and Kettlebells

5 mile run

5 turkish get ups each arm 2 with 12kg and 3 with 16 kg

Tabata Snatch 8 rounds each side. Ended up getting 10 each round.

Run

Run 3.7 miles