Saturday 

May 14th, 2016

3hr 50min

1. 10 Rounds for Max Calories of:

1min of Assault Bike Hard

1min of Assault Bike Easy 

(Total time 20min) 

= 291 Calories / 7.8 Miles.

Hard interval 480-550 watts. 

Easy interval 150-200 watts.

2. EMOM for 7 Minutes:

2 Power Clean + Push Jerk at 175lbs

= 115x5-135x4-155x3-165x1. 

7x2 at 175lbs (88% of 1RM PC) EMOM. 

3. 3 Rounds for time of:

15 Power Cleans (155lbs.) 

15 Burpee Box Jump Overs (24")

= 8:16. 

Power cleans 5-1-1-1... / 1-1-1... / 1-1-1... AFAP. 

Burpee box jumps fast and unbroken. 

2:45/round x3 rounds. 

4. 4 Rounds for time of:

30 Calorie Ski Erg 

100 Meter Yoke Carry (300lbs.) 

3 Rope Climbs (15')

= 17:39. 

Ski erg 1100-1300cal/hr (1:28-1:48/30cals).

Yoke carry 50 meters - 50 meters x4 rounds.

Rope climbs :30-45sec/3 reps. 

4:24/round x4 rounds. 

5. 3 Sets of:

14 Back Rack Walking Lunge Steps (7/leg)

Rest 2-3 Minutes b/t Sets 

= 185x14-195x14-205x14. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg 

= Complete & complete.