Wednesday 11/4/15:

Session 1:

1. 4 Rounds:
12 Overhead Walking Lunge (45)
12 Push-ups
= 2:57.

(50 overhead walking lunges 45#, 50 push-ups) 

2. Deadlift; 5RM + 3x7 @90% of 5RM:
= 135x5, 225x4, 275x3, 305x2, 325x5. 
3x7 @295 (91% 5RM), 2min Rest. 

3a. Snatch+Overhead Squat+Hang Snatch+Overhead Squat; Build to Max:
= 95, 115, 125, 135, 145, 155x, 155x, 155x, 155. 

3b. 2 Sets of 2 Complex @90% of 1RM Complex: 
= 140x2, 140x2. 

4. 4 Rounds:
Run 400 Meters
20 Burpee Box Jump (24)
7 Squat Snatch (135)
= 18:54. 

(1600m running, 80 burpee box jumps 24", 28 squat snatches 135#)
runs 1:20-1:40, burpee box jumps 1:10-1:20, squat snatches 1:00-1:10. 

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

1. Assault Bike:
6x 1:00 on, 1:00 off
(12min)
= 140 Calories.
23.5 cals/min pace.

2. AMRAP 7 Minutes:
Max Sets of 7 Strict Ring Dips
= 15 sets of 7, 105 reps total.