Saturday 

February 13th, 2016

3hr 30min

1. Warm-up

6 rounds of "Strict Cindy":

5 Strict Pull-ups 

10 Push-ups 

15 Air Squats 

= 4:10. 

2. Deadlift:  

135x7-210x6-245x5-280x4-315x3.

Percentages by set: 40, 60, 70, 80, 90 %. 

= Complete as written, no belt.

3. 10-minute amrap:

5 Squat Clean Thrusters (155lbs.)

25 Double Unders

Row 200 Meters

= 5 rounds even.

Squat clean thrusters all singles, AFAP.

Double unders all unbroken.

Rowing all at 1:44-1:50/500m pace. 

4. 12-minute emom:

Odd: 10 Front Squats (165lbs.) (from the floor)

Even: 3 Rope Climbs (15')

= Complete!

Front squats all unbroken & sub :30 seconds. 

Rope climbs all :27-32 seconds.

Did 11 front squats on round 6 because I was so fired up I even made it that far with that weight and stayed unbroken. 

5. 15-minute amrap:

2-4-6-8-10-12-14....

Calories on the Assault Bike

1-2-3-4-5-6-7....

Muscle Ups

= Completed the round of 20/10 + 2 calories on the round of 22/11. 

(112 assault bike cals / 55 muscle ups).

Assault bike at 345-500 watts all 15 minutes. 

Muscle ups unbroken through the round of 8, then 6-3 / 5-3-2.

6. 7 rounds:

1min Row for Max Calories 

1min Rest

(Total time 13min)

= 28cals/314m, 25cals/304m, 26cals/305m, 25cals/304m, 26cals/306m, 26cals/306m, 25cals/304m. 

(Total 181cals/2143m). 

Rowing all at 1500-1800cal/hr pace 

+10-minutes of Assault Bike at easy pace.