Wednesday 12-9-15:

A. For time:
75 Double Unders
50' Handstand Walk
25 Calories of Assault bike
50' Handstand Walk
75 Double Unders
= 4:05, unbroken. 

B1. Every 2 Minutes for 4 Sets:
Pause Jerk x 1 Rep (2sec pause in dip, 1sec pause in receiving)
= 155x2, 175x2, 185, 195. 
B2. Every 2 Minutes for 6 Sets:
Split Jerk x 1 Rep 
= 195, 205, 205, 185, 185, 185. 
Shoulders are sore from yesterday so I stayed here and worked on speed. 

C. Bench Press:
= 105x5, 125x3, 140x1, 145x3, 150x2, 160x1, 165x1, 170x1 (100%). 

D. 15 minute amrap:
5 Strict Pull-ups 
10 Push-ups
15 Kettlebell Swings (70lbs.)
= 11 rounds + 6 reps. 

American swings, of course. 

E. 3 Sets of:
Glute ham raise x max reps @2111
Rest as needed
Barbell hip thrust (185lbs.) x 60 seconds
Rest as needed
= 
GHR: 23, 21, 20. 
BBHT: 25, 25, 25. 

+10:00 cool down on the Assault Bike.