Wednesday 1-27-16:

3hrs /am session. 

1. Warm-up

21-15-9 reps for time of:

Goblet Squat (53lbs.)

Calories on the Assault Bike

= 4:15.

2. 5-minute emom:

4 Front Squats at (76%+) (+185lbs)

= 135x7-165x4

185x4-190x4-195x4-200x4-210x4 emom. 

(5x4 FSQ from 76-86% emom).

3. 15-minute amrap:

15 Calories on the Assault Bike

12 Front Squats (135lbs.)

9 GHD Sit-ups 

= 7 rounds even. 

Assault bike at 350-500 watts.

Front squats unbroken for 7 rounds of 12 reps at 135lbs!!

GHD fast and unbroken.

4. 

25-15-10 reps for time of:

Deadlift (225lbs.)

Handstand Push-up

= 2:46.

Rest 2 Minutes...

25-15-10 reps for time of:

Wall Ball (30lbs.)

Ring Dip 

= 5:32.

(Total time 10:18).

Deads unbroken.

Hspu unbroken.

+

Wall ball (30lbs.) 10-5-5-5/ 6-5-4/ 5-5.

Ring dips 10-5-5-5/ 6-5-4/ 5-5. 

5. 10-minute emom:

Odd- 6 Unbroken Muscle Ups

Even- 60 Unbroken Double Unders

= Complete, unbroken. 

30 muscle ups in unbroken sets of 6 reps.

300 double unders in unbroken sets of 60 reps.

+10-minutes of Assault Bike at easy pace.