Wednesday 

May 18th, 2016

3hr 30min

1. For time:

50 Calorie Assault Bike

100 Double Unders

40 Calorie Assault Bike

80 Double Unders

30 Calorie Assault Bike

60 Double Unders

20 Calorie Assault Bike

40 Double Unders 

10 Calorie Assault Bike

20 Double Unders 

= 14:09. 

Assault bike 345-500 watts (17-22cal/min pace). 

Double unders 3-4 trip ups throughout the 300 reps. 

2. Every 2 minutes for 10 minutes (5 sets):

3 Squat Cleans at 80%+

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

185x3-190x3-195x3-200x3-205x2(f3)-205x3. 

(82.5-92%)

3. 5 Rounds for time of:

10 Back Squats (155lbs.)

10 Back Rack Walking Lunge Steps (155lbs.)

15 Strict Handstand Push-ups 

= 11:18. 

Back squats unbroken. 

Back rack lunges unbroken. 

Strict hspu 15 / 15 / 10-5 / 14-1 / 9-5-1.  

2:15/round x5 rounds. 

4. 3 Rounds for time of:

15 Power Cleans (115lbs.) 

10 Burpee Muscle Ups 

= 8:57. 

Power cleans 15 / 10-5 / 10-5. 

Burpee muscle ups AFAP. 

2:59/round x3 rounds. 

5. EMOM for 10 Minutes:

8 Strict Pull-ups (Supinated Grip) 

= Complete, 80 Reps. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.