Saturday 12-19-15:

Session 1:

A. 3 Rounds:
10 Toes to Bar
16 Alternating Pistols
16 Kettlebell Snatches (53lbs.) (8R+8L)
= 4:57. 

B. 8 Sets of:
Clean + Clean Below the Knee (Plates 2" off floor)
135x2, 155, 165, 175, 185, 185, 185, 185, 190. 

C. For Time:
100 Pull-ups 
100 Kettlebell Swings (53lbs.)
100 Double Unders
100 Overhead Squats (95lbs.)
= 15:48.

This was the 2011 Regionals 100's Chipper.

D. Every minute on the minute for 15 minutes:
3 Deadlifts (305lbs.)
9 Strict Handstand Push-ups 
= Complete, unbroken.

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

A. 7 Rounds (20min):
1min Row
1min Assault Bike
1min Rest
Row Cals: 25, 23, 24, 24, 24, 24, 25 (169 total).
AB Cals: 16, 15, 15, 15, 15, 15, 15 (106 total).

Row at 1500-1700cal/hr pace
Assault bike at 376-500 watts
x7 rounds