Wednesday 10/28/15

1. AMRAP 5 Minutes:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
= 7 Rounds.
(35 Strict Pull-ups, 70 Push-ups, 105 Air Squats)

2. Deadlift; 5RM + 3x7 @90% 5RM:
= 135x5, 225x3, 275x3, 305x2, 320x5. 
3x7 @290 (91% 5RM), 2-3min Rest. 

3. 3 Position Snatch (High Hang, Knee, Floor); 5 Sets @80-85%:
= 95, 115, 125.
5x 3-Pos Snatch @140 (85%) Every 2min OTM. 

4. For Time:
12-9-6,
Deadlift (305)
Burpee Box Jump (30) 
= 4:39, unbroken. 
(27 Deadlift 305#, 27 Burpee Box Jump 30") 

Rest 15-20min...

5. 5 Rounds:
20 Calories Assault Bike
20 Strict Handstand Push-ups
Rest 60 Seconds
= 1:54, 2:12, 2:16, 2:19, 2:16. 
(14:57 Total Time)
(100 Calories Assault Bike, 100 Strict HSPU) 

6. Back-Rack Reverse Lunge; 4x12 (moderate load):
= 135, 135, 145, 145. 

+10:00 Assault Bike Cooldown.