Saturday 1-16-16:

2hr 20min

1. Warm-up

For time:

50 Double Unders

30 Cal Assault Bike

50 Double Unders

= 2:39.

2. Deadlift: 

135x7-225x6-255x5-285x4-325x3.

Percentages: 40, 65, 74, 82.5, 94 %. 

= Complete. 

3. Thruster; 5-5-5-3-3-3: 

= 115x5-135x5-145x5-150x3-155x3-160x3.

Workouts 4, 5 & 6 with a running clock....

4. At 0:00 start,

27-21-15-9 reps for time of:

Thruster (95lbs.)

Toes to Bar

= 7:12.

5. At 20:00 start, 

40-30-20-10 reps for time of:

Calories on the Rower

Bar Facing Burpees 

= 10:57. 

6. At 40:00 start, 

For time:

50 Muscle ups 

*Must be in unbroken sets of 5 reps

= 9:56.

(Total time 49:56)

Thrusters unbroken!!!

Row at 1200-1300cal/hr pace.

Crushed the bar facing burpees. 

Muscle ups in ten sets of five reps. That was a game changer. 

7. 10-minute Assault Bike at easy pace.