Saturday 10/31/15:

1. For Time:

21-15-9,

GHD Sit up

Calorie Assault Bike

= 5:01. 

(45 GHD Sit ups, 45 Assault Bike Calories)

2. Shoulder Press; 10-8-6-4-2:

= 75x6, 95x4

100x10, 105x8, 115x6, 120x4, 125x2. 

3. Every 2 Minutes for 20 Minutes (10 Sets):

Power Clean + Squat Clean + Push Jerk + Split Jerk. (no dropping the bar). 

= 135, 135, 155, 155, 165, 165, 175, 180, 185, 190. 

4. Open Workout 14.2/15.2:

Every 3 minutes for as long as possible complete,

0:00-3:00:

2 Rounds 

10 Overhead Squats (95)

10 Chest to Bar Pull-ups

3:00-6:00:

2 Rounds

12 Overhead Squats (95)

12 Chest to Bar Pull-ups

6:00-900:

2 Rounds

14 Overhead Squats (95)

14 Chest to Bar Pull-ups

Etc. following the same pattern until you fail to complete both rounds within the 3-minute period. 

= 329 Reps, PR by 85 Reps. 

(18:00 Total Time)

(169 Overhead Squats 95#, 160 CTB Pull-ups)

5. Glute Ham Raise; 3x15:

= Complete, 45 Reps. 

+10:00 Cooldown on the Assault Bike.