Wednesday 10/21/15:

1. 3 Rounds:
50 Double Unders
20 Overhead Squats 45#
= 3:49. 
(150 Double Unders, 60 Overhead Squats)

2. Deadlift; 5RM + 3x7@ 90% of 5RM:
= 135x5, 225x3, 275x2, 305x2, 315x5. 
3x7@ 285 (90% of 5RM), 2-3min Rest. 

3. 3-Position Snatch (High Hang, Knee, Floor); 5 Sets at 80%:
= 95, 115, 125 x 3-Pos Snatch. 
5x 3-Pos Snatch @135 (80%) Every 2min OTM. 

4. "Heavy Nancy"
5 Rounds:
Run 400 Meters
15 Overhead Squats (115)
= 11:52, unbroken. 
(2,000m Running, 75 Overhead Squats 115#) 

5. 3 Rounds:
15 Cal Assault Bike
6 Muscle Ups
= 4:47. 

Rest 3 Minutes...

3 Rounds:
15 Cal Assault Bike
6 Muscle Ups
= 4:49. 

Rest 3 Minutes...

3 Rounds: 
15 Cal Assault Bike
6 Muscle Ups
= 4:57. 

(20:33 Total Time)
(135 Cal Assault Bike, 54 Muscle Ups)

6. Romanian Deadlift; 3x10:
= 3x10 @205. 

+10:00 Cool down on the Assault Bike.