Tuesday 12-29-15:

2hr 15min

A. 10 minute amrap at 80% effort:

30 Cal Assault Bike

20 Overhead Squats (45lbs.)

10 GHD Sit-ups 

= 3 rounds even. 

B. TnG Power Snatch; 7RM:

95x7, 115x7, 125x7, 135x7 (reps 4-7 not power).

TnG power snatch 7RM: 125lbs. 

TnG snatch 7RM: 135lbs.

C. "11.4"

10 minute amrap:

60 Bar Facing Burpees

30 Overhead Squats (120lbs.)

10 Muscle Ups

= 158 reps. 

Bar facing burpees 2:45.

OHS 20-10.

MU 5-5. 

Bar facing burpees 3:05 (58 reps). 

D. For Max Reps:

Tabata Pistols (Alternating)

Tabata Assault Bike

Tabata Wall Balls (30lbs.)

(Total time: 12min)

= 

Alt. Pistols: 106 reps.

AB Cals: 50 reps. 

30# WBS: 71 reps.

Total: 227 reps. 

+10:00 cool down on the Assault Bike.