Friday 12-4-15: 

A. Every minute on the minute for 6 minutes:
5 Back Squats (135lbs)
30 Double Unders
= Complete, all 30-34 seconds. 

B. Every 2 minutes for 8 sets:
Back squat x 3 reps @ 85%+
= 235-235-240-240-245-245-250-250 x triples. 

C. Build to 85-95% of 1-RM Clean and Jerk:
= 135-155-165-175-185-195 on the minute. 

D. For time:
10 Squat Clean and Jerks (185lbs) (89%)
*Penalty- every time you fail a rep, perform 10 burpees over the barbell before your next attempt. 
= 6:15. 

Failed the 10th rep at 4:40! Almost sub 5. Had to do 10 burpees over the bar before finishing. At least I didn't let the fear of failure slow me down. 

E. With a running clock...
For time:
30 Calories of Rowing 
30 Bar-Facing Burpees
30 Hang Cleans (135lbs)
= 4:49.

When the clock reaches 15:00...

For time:
30 Clean and Jerks (135lbs)
15 Muscle Ups
= 5:33.

(Total time: 20:33)
Row 1:12. B-F burpees 1:30. Hang cleans 11/7/6/6. Clean and jerks 2:28. Muscle ups 8/4/3. 

+10:00 cool down on the Assault Bike.