Wednesday 11/11/15:

Session 1:

1. 3 Rounds:
15 Kettlebell Swings (53)
50' Handstand Walk
= 3:28. 

(45 kettlebell swings 53#, 150' handstand walk)
everything unbroken.

2. Snatch; 3 TnG Reps EMOM for 7 Minutes:
= 95, 115, 125 x 3's. 
7min EMOM, 3 TnG Squat Snatches @135 (80%). 

3. Deadlift; 5RM +3x7 @90% of 5RM:
= 135x5, 225x4, 275x3, 305x2, 330x5. 
3x7 @300 (91%), 2min Rest. 

4. CF Hero Workout "PK": 
5 Rounds:
10 Back Squats (225)
10 Deadlifts (275)
Run 400 Meters
Rest 2 Minutes 
= 3:07, 3:25, 3:26, 3:31, 3:30. 
Total Time: 24:59.

(50 back squats 225#, 50 deadlifts 275#, 2000m running) 
all squats and deads unbroken, 400m runs all 1:30-1:40. legs were smoked.

+10:00 cool down on the Assault Bike.
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Session 2:

1. For Time:
21-15-9,
Calories Rowing
Strict Handstand Pushups
21-15-9,
Calories Rowing
Strict Ring Dips
21-15-9,
Calories Rowing
Pushups
= 12:29.

(135 cals rowing, 45 strict hspu's, 45 strict ring dips, 45 pushups)
all unbroken except for the set of 15 ring dips which was 10+5. all rowing above 1300cal/hr pace to make it harder.