Saturday 

May 21st, 2016

3hr 40min

1. For time:

"Jerry"

Run 1 Mile

Row 2k 

Run 1 Mile

= 19:39. 

Run 5:39/mile.

Row 7:25.8/2k (1:51.4/avg. pace). 

Run 6:20/mile. 

2. EMOM for 7 Minutes: 

1 Power Clean + 1 Squat Clean at 185lbs

= -115x5-135x4-155x3-175x2.

1 PC + 1 SQC at 185lbs EMOM for 7 minutes. 

3. 3 Rounds for time of:

24 Alternating Pistols

18 Overhead Squats (95lbs.) 

15 Toes to Bar

= 5:40.

Pistols fast and unbroken. 

Overhead squats fast and unbroken. 

Toes to bar 15 / 15 / 10-5. 

1:53/round x3 rounds. 

4. For time:

50-40-30-20-10 Reps of,

GHD Sit-ups 

Handstand Push-ups 

= 11:44. 

GHD sit-ups unbroken. 

Handstand push-ups unbroken. 

5. 3 Sets of:

20 Back Rack Walking Lunges (10/leg)

Rest 2-3 Minutes b/t Sets 

= 185x20-185x20-185x20. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.