Tuesday 12-8-15:

Session 1:

A. 3 Rounds:
12 Calories of Assault Bike
12 Push-ups 
= 3:03. 

B. For time:
Row 5000 Meters
= 18:28.3 (:12 second PR).

1:50.8 average 500m pace.

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

A. For max time:
315lb. Deadlift hold x max time
= :54 seconds. 

B. Take 15-20 minutes to build to a 1-RM Power Clean:
= 135x5, 155x3, 165x3, 175x3, 185x1, 195x1, 200x1 (PR), 205xF. 

C. 10 Rounds for time of:
3 Squat Clean and Jerks (175lbs.) 
4 Box Jumps (30")
= 14:44. 

175lbs is 85% of my 1-RM clean and jerk. 

+7:00 cool down on the Assault Bike.