Friday 

February 19th, 2016

2hr 30min

1. Warm-up

3-minute amrap:

5 Hang Power Cleans (115lbs.)

5 Lateral Bar Burpees

Old: 6 rounds + 5 reps.

Today: 7 rounds even. 

2. Power Clean; Find 7RM TnG:

Old: 160lbs.

Today: 165lbs.

(135x5-155x5-165x7 all TnG). 

3. Thruster; 7-7-5-5-3-3 AHAP:

= 115x7-135x7-145x5-150x5-155x3-170x2(F3). 

4. "14.5"

21-18-15-12-9-6-3 reps for time of:

Thrusters (95lbs.)

Bar Facing Burpees

Old: 13:01 (2014).

Today: 10:17!

Thrusters all unbroken!!

Burpees as fast as possible. 

This score is 39th in my region!!! 

5. For time:

100 Chest to Bar Pull-ups 

= 3:58 (PR). 

CTB went 35-10-10-10-10, then sets of 6's, 5's and 3's.

6. For time:

9-15-21 reps of, 

Burpee Pull-ups, Strict

Calories on the Assault Bike

= 6:41. 

Burpee pull-ups all fast and strict.

Assault bike at 350-517 watts.

+10-minutes of Assault Bike at easy pace.