Wednesday 11/18/15:

1. Warmup:
1 Mile Run
= 5:46. 

Started at 5:52/mile pace, finished the last 400 meters at 5:15/mile pace. 

2. Every 2min for 14min (7 Sets):
Power Jerk + 2 Split Jerks w/ 3sec Pause in Receiving Position
= 135, 145, 155, 165, 175, 185, 200. 

3. For Time:
30 Muscle Ups
= 3:04. 

Rest 5 Minutes...

For Time:
30 Clean and Jerks (165)
= 7:41. 

(Total Time: 15:45)
30 muscle ups for time PR by 1:29, started with 15 unbroken which is also a PR max reps. 
30 C+J at 165 is 85% of my 1rm power clean. definitely really stoked on this as well. 

4. For Time:
21, 18, 15, 12, 9, 6, 3 
Burpees
*30 Double Unders after every round
= 5:48. 

(84 burpees and 210 double unders in 5:48)

5. 4 Sets:
Close Grip Dumbbell Floor Press x 10 Reps
Rest 90 Seconds
= 4x10 with two 45's. 

6. 3 Sets, Not For Time:
Glute Ham Raise x 8 Reps @2111
Rest as needed
Barbell Hip Thrusts on Bench x 10 Reps @2111
Rest as needed
= 8,8,8 GHR. 10,10,10 BB Hip Thrusts from 165-185lbs. 

+10:00 cool down on the Assault Bike.