Friday 12-11-15:

A. 4 rounds for time of:
50 Double Unders
12 Thrusters (45lbs.)
= 3:54. 

B. Front Squat:
145x2, 165x2, 175x2, 185, 195 emom.
210, 220, 230, 240, 240 e2mom. 

C1. Build to 95% of 1-RM Clean & Jerk:
135, 155, 165, 175, 185 x PC+SQC+Jerk
200 x SQC+Jerk 
C2. Clean and Jerk x 2 Reps at 175lbs (85%) emom for 10 minutes. 
Complete, nasty. 

D.
 For time:
60 Calories of Assault Bike
30 Clean and Jerks (155lbs.)
= 9:57. 

Rest 5 Minutes....

For time:
60 Calories of Assault Bike 
30 Front Squats (155lbs.)
= 6:38. 

(Total time 21:35)
3:23 assault bike cals, singles on clean and jerks. 
3:39 assault bike cals, 15-9-6 front squats. 

E. For time:
60 GHD Sit-ups 
300-Meter Towel Carry (2x 70lb KB's)
= 7:05. 

+10:00 cool down on the Assault Bike.