Wednesday 1-13-16:

2hr 50min

Session 1:

1. Warm-up

8-minute amrap at 80% effort: 

15 Thrusters (45lbs.)

10 Ring Dips

= 6 rounds + 7 reps.

2. 5-minute emom:

4 Front Squats at 70%+ (+175lbs.)

135x6-165x5

175x4-185x4-185x4-195x4-195x4. 

(70-80% emom)

3.

20-15-10 reps for time of:

Hang Squat Clean (135lbs.)

Box Jump (24")

Toes to Bar
= 7:57.

Rest 2 minutes...

20-15-10 reps for time of:

Hang Squat Clean (135lbs.)

Box Jump (24")

Toes to bar

= 8:20.

Total time 18:17.

4. 3 rounds (each) with partner:

Row 500 Meters

Max Rep Handstand Push-ups 

= 

1:45 row / 54 reps.

1:52 row / 50 reps.

1:52 row / 50 reps.

Total time 12:45.

One partner rows while the other does hspu and vice versa.

+10-minute easy cool down on Assault Bike.

---------------------------------------------------------

Session 2:

1a. For time:
50 Cal Assault Bike
200 Double Unders
50 Handstand Push-ups 
100 Alternating Pistols
= 10:51.

1b. In the 5 minutes following 1a, establish a 1RM Clean and Jerk:
= 165, 175, 185, 200.
200lbs is 95%. 

Total time 15:51. 

Assault bike 2:48. 
Double unders 160-40.
Hspu 25-15-10. 
Pistols sub 4:00. 

+A nice walk with murph as my cool down :).