Thursday 

March 10th, 2016

2hr 40min

1. Warm-up

5-minute amrap:

10 GHD Sit-ups 

10 Goblet Squats (53lbs.)

10 Calories on the Assault Bike

= 3 rounds + 14 reps. 

2. 10-minute emom:

1 Squat Clean & Jerk at 80%

= 135-155-165 x PC+SC+SJ.

175lbs (82%) x 10 sets emom.

3. With a running clock...

For time:

50 Kettlebell Swings (53lbs.)

50 Box Jumps (24")

50 Calorie Row

25 Kettlebell Swings 

25 Box Jumps 

25 Calorie Row

= 8:49. 

Rest 5 Minutes...

For time:

25 Calorie Assault Bike

5 Rope Climbs (15')

20 Calorie Assault Bike

4 Rope Climbs

15 Calorie Assault Bike

3 Rope Climbs

10 Calorie Assault Bike

2 Rope Climbs 

5 Calorie Assault Bike

1 Rope Climb 

= 10:12.

Total time 24:01.

Kettlebell swings all unbroken.

Box jumps fast and unbroken.

Row at 1300-1400cal/hr pace.

+

Assault bike at 345-450 watts.

Rope climbs as fast as possible without failing a rep. 

5. Assault Bike/Flush:

25-minutes of Assault Bike at easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.