Wednesday

June 1st, 2016

4hrs

1. 5 Rounds for time of:

21 Calorie Row

15 Calorie Assault Bike

9 Calorie Ski Erg

= 13:28. 

2. Every 2 Minutes Until Failure: 

1 Clean and Jerk

*Start at 185lbs and add 10lbs each set

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

185x1-195x1-205x1-215x1(PR)-225fx3. 

3. AMRAP 2 Minutes of:

Clean and Jerks at 85% of today's 1RM

= 6 Reps at 185lbs (86%). 

4. For time:

21-15-9 Reps of,

Thruster (135lbs.)

Chest to Bar Pull-up

= 6:58. 

5. 3 Rounds for time of:

100 Yard Farmer Carry (70lb KB each hand) 

25 Handstand Push-up

= 5:06. 

6. For time: 

100-80-60-40-20 Double Under

25-20-15-10-5 Ring Dip

= 6:28. 

7. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg 

= Complete & complete.