Warm Up:  Run 800M, then 50 x Burpee Wall Balls AFAP

Strength:  Find 1RM Dead Lift (see notes)

Work Capacity:  5 RFT of:

• 50 x Double Unders
• 25 x GHD sit-ups
• 15 x Deadlift 245#

Durability:  3 mile run @ moderate pace.  Breath Control Practice 10 minutes.

Notes:  Equipment - Oly set, Wall Ball, Jump Rope, GHD.  Strength - use as few sets as is reasonable to find your 1RM.  The reason is that we have a lot of load to move in the Work Capacity.  Sub 4 x single double unders if you can not do DU, and weighted sit-ups if  you do not have a Glute Ham Developer (GHD).  Breath Control:  Practice by sitting upright, and controlling the in and out-breath to a set # of counts (we start with 5), and holding the in-breath and out-breath to the same count.  This is what I call "Box Breathing."  It has major benefits, which you can learn about in our Immersion Academy.  Our August Academy trainees sailed through the Kokoro camp, and to a man said that it was not the "hard" training of the SEAL FIT, CrossFit, running and swimming WODS that helped them the most, rather what helped the most was the Warrior Yoga, Breathing and inner warrior spirit training that we trained daily.  Very cool to see that our experiment combining Eastern and Western warrior training into an integral warrior training system works like a charm.