Monday 12-7-15:

A. Row Test:
Row 500 Meters easy 
Rest 4 Minutes
Row 500 Meters for time
= 1:49.1, 1:32.4 (PR). 

B1. Every 2 minutes for 3 sets:
Sotts Press x 5 Reps
= 75x5, 75x5, 75x5. 
B2. Every 2 minutes for 3 sets:
Snatch Push Press + Overhead Squat with 2 second pause x3 Reps
= 115x3, 135x3, 145x3. 
B3. Every 2 minutes for 6 sets: 
Overhead Squat x 2 Reps
= 165x2, 175x2, 185x2, 195x2, 205x2, 210x2. 
B4. For max reps:
1.25 Bodyweight Overhead Squat (180lbs.)
= 9 Reps. 

C. Take 15 minutes to build to a 1RM Push Press:
= 115x3, 135x3, 155x2, 165x1, 170x1, 175xfx3. 

D. For Max Reps:
90 seconds of muscle ups
Rest 2 minutes
60 seconds of bar muscle ups
Rest 2 minutes
30 seconds of handstand walk 
= 
Muscle ups: 18+1 = 19 Reps
Bar muscle ups: 16 Reps 
HS walk: 84 ft. 

E. 40-30-20 reps, for time of:
Kettlebell Swings (70lbs.)
Calories of Assault Bike
GHD Sit-ups
= 14:27. 

Kettlebell swings 33-7/ 23-7/ unbroken
Assault bike at 345-409 watts 
GHD sit-ups unbroken

+10:00 cool down on the Assault Bike.