Tuesday 

April 26th, 2016

3hr 30min

1. 5 Rounds for time of:

25 Calorie Row

50 Double Unders 

= 8:56. 

Row 1300-1500cal/hr pace.

Double unders unbroken. 

1:47/round x5 rounds.

2. 1 Squat Clean + 2 Split Jerks; 6 sets at 80%+, New set every 2 minutes: 

= 135-155-165.

175-185-190-195-200-205, New set every 2 minutes. 

3. 4 Rounds for time of:

30 Calorie Assault Bike

20 GHD Sit-ups 

10 Hang Squat Cleans (135lbs.)

= 14:27. 

Assault bike 325-500 watts, ~1:30-2:00/30 cals.

GHD sit-ups fast and unbroken.

Hang squat cleans 7-3 x4 rounds. 

3:36/round x4 rounds. 

4. 7 Rounds for time of: 

10 Burpee Box Jump Overs (24")

10 Chest to Bar Pull-ups 

Rest :30 Seconds b/t Rounds 

= 7:38. 

Everything unbroken and AFAP. 

:39sec/round x7 rounds. 

5. Bench Press; 5x5 at 90% of 5 Rep Max, New set every 2 minutes:

= 95x7-115x5-135x3.

5x5 at 145lbs, 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.