Friday 12-18-15:

A. 3 Rounds:
100 Double Unders
25 Air Squats
= 4:29, unbroken. 

B. Every minute on the minute for 20 minutes:
Odd min: 3 Bench Press (140lbs.) 
Even min: 15 cal Assault Bike
= Complete, nasty!

Bench Press, 3 reps unbroken x10 rounds.
Assault bike 15 cals, 35-31-30-29-30-33-35-34-34-34 seconds. 

C. 5 Sets for Times of:
50' Handstand Walk
2 Legless Rope Climbs (15')
50' Handstand Walk
Rest 2 Minutes
= 1:04, 1:12, 1:20, 1:21, 1:21. 
Total time 14:18. 

D. For time:
Run 5k Wearing a 22lb. Weight-Vest
= 21:46. 

Started about 85% and ended at about 95% trying to hold pace. I'm actually really happy with this 5k time carrying an extra 22lbs. on my back from the vest. 

+10:00 cool down on the Assault Bike.