Saturday 

March 5th, 2016

2hr 40min

1. Warm-up

For time: 

Tabata "Nose and Toes" Handstand Hold

-Immediately into-

3 rounds of: 

50 Double Unders

25 Calorie Row 

= 9:49.

Everything unbroken.

Rowing at 1200-1400cal/hr pace.

2. Push Jerk; 4x2 (taken from the floor):

= 115x6-135x4-155x3.

165x2-175x2-185x2-195x2. 

(All taken from the floor)

3. 4 rounds for time of:

5 Muscle Ups

5 Shoulder to Overhead (155lbs.)

Rest 2 minutes

4 rounds for time of:

5 Muscle Ups

5 Shoulder to Overhead (155lbs.) 

= 3:56, 4:54.

Total time 10:50.

Muscle ups all unbroken on first 4 rounds.

Shoulder to overhead all unbroken on first 4 rounds.

+

Muscle ups 5 / 5 / 3-2 /3-2 on rounds 5-8.

Shoulder to overhead 5 / 5 / 3-2 / 3-2 on rounds 5-8. 

4. For time:

100 Calorie Assault Bike

80 Calorie Row

600 Meter Run

40 Burpees 

100 Double Unders 

= 16:33. 

Assault bike at 345-480 watts (6:24/100cal).

Row at 1100-1300cal/hr pace (4:15/80cal).

Run at ~2:30/600m. 

Burpees at 1:56/40 reps.

Double unders 100 unbroken. 

Stoked on my time!!! Engine!!!

5. Cool down:

10-minutes of Assault Bike at easy pace.

3-minutes of hip flexor stretch per leg.