Tuesday 11-24-15:

1. Rowing:
20x 20s on/10s off @ 1:42-1:44 pace
(10min)
= 1922 meters, average 1:43 pace. 

2. Every 2min for 3 sets:
Hang clean + clean @70%
Every 2min for 8 sets:
Sets 4-8: 2 Cleans @ 70-90%
Sets 9-11: 1 Clean @ 90-95%
(22min)
= 155, 155, 155 x hang clean + clean
165, 175, 185, 195, 205 (93%) x doubles
205, 210, 210 (96%) x singles 

3. 3 sets of:
2 Clean Pulls @ 105%
Rest as needed
= 235, 235, 235 (106%)

4. 20min EMOM:
1 Front Squat @ 215 (88%)
= Complete, first 10 sets w/o belt, last 10 sets w/ belt. 

5. AMRAP 10 Minutes:
10 Calories of Assault Bike
10 Front Squats (185lbs - from the floor) 
= 3 rounds + 13 reps.
(3 front squats on round 4). 

Assault bike at 350-500 watts, went to failure on the front squats every round. 

+10:00 cool down on the Assault Bike and 3min of hip flexor stretch per side.