Tuesday 

April 19th, 2016

3hr 20min

1. 4 Rounds for time of:

30 Calorie Assault Bike

60 Double Unders

= 9:51.

Assault bike at 400-500 watts.

Double unders unbroken.

2:28/round x4 rounds. 

2. 1 Squat Clean + 3 Jerks; 5 Sets at 80%+:

= 135-155.

175-185-195-200-195, New set every 2:30. 

3. AMRAP 6 Minutes of:

4 Squat Cleans (185lbs.)

4 Bar Muscle Ups

= 4 Rounds + 4 Reps. 

Squat cleans singles AFAP.

Bar muscle ups unbroken. 

I failed one squat clean, so that means I put out and pushed my limits! 

4. For time:

100 Calorie Row

75 GHD Sit-ups

50 Kettlebell Swings (70lbs.)

25 Burpees to a 6" Target

= 12:08.

Row 4:28/100 cals. 

GHD sit-ups unbroken.

Kettlebell swings 21-12-10-7. 

Burpees to target ~1:15/25 reps. 

5. Bench Press; 5x5 at 90% of 5 Rep Max:

= 95x7-115x5.

5x5 at 140lbs, New set every 2 minutes. 

6. Cool Down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.