Saturday 1-23-16:

2hr 40min

1. Warm-up

21-18-15 reps for time of:

Box Jump Overs (24")

Kettlebell Swings (53lbs.)

= 3:21.

2. Deadlift:

135x7-225x6-265x5-295x4-330x3.

Percentages: 40, 65, 76, 86, 96%. 

= Complete as written. 

3a. 10-minute amrap:

100 Double Unders

50 Deadlifts (155lbs.)

10 Bar Muscle Ups

= 2 rounds + 135 reps (35 deads on round 3).

-Immediately followed by-

3b. 5-minutes to establish a 3-RM Thruster:

= 145x3-155x3.

Double unders unbroken/70-30/75-25.

Deadlifts unbroken/35-15/20-10-5.

Bar MU unbroken/unbroken. 

4. 7-minute amrap:

7 Back Squats (205lbs.)

7 Toes to Bar

= 7 rounds even. 

Everything unbroken.

5. 5 rounds:

Row 30 Calories 

Rest :90 seconds 

= 1:09, 1:13, 1:11, 1:10, 1:08.

Total time 11:51. 

Row at 1500-1800cal/hr pace for 5 sets of 30 cals. 

+10-minutes of Assault Bike at easy pace.