Tuesday 12-1-15:

Session 1: 

1. For time:
21-15-9 Assault Bike Calories
63-45-27 Double Under (3x reps)
= 4:31. 

2a. Every 2min for 3 sets:
Hang clean + clean + jerk @ 70%
= 155, 155, 155
2b. Every 2min for 8 sets:
Sets 1-5: 2 clean and jerks @ 70-90%
Sets 6-8: 1 clean and jerk @ 90%+
= 155, 165, 175, 185, 190 x doubles
200, 210, 215 clean fail jerk, 215 clean fail jerk x singles 
2c. Every 2min for 3 sets:
4-stop clean deadlift x 1 rep 
(Pause for 2 seconds at 2'' above floor, below knee, mid thigh, high hang)
= 225, 225, 225. 

3. Emom for 20 minutes:
1 front squat @ 88%
= 215 across. 

4. For time: 
Row 1000 Meters
20 Back Squats (225) (82%)
40 Toes-To-Bar
= 9:15. 

3:28.9 1k row, 12-8 back squat, 20-8-5-7 toes to bar. 

+ 10:00 cool down on the Assault Bike. 
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Session 2:
(At the track)

1. For time:
Run 5000 Meters
= 18:47. 

I'll take it after all of the squatting this morning!