Saturday 

July 16th, 2016

4hrs

1. For time:

Run 1 Mile

Run 1 Mile w/ 50# Ruck

Run 1 Mile

= 22:01. 

2. EMOM for 8:00: 

4 Push Jerks (165#) (From the floor) 

= 115x10-135x6-155x4.

165# x4 Reps x8 Sets EMOM. 

3. 10 Rounds: 

4 Back Squats (225#)

6 Burpees 

8 Strict Handstand Push-ups 

= 15:16. 

4. For time:

21-15-9 Assault Bike Cals

7-5-3 Rope Climbs (15') 

= 7:40. 

5. Bench Press; 4x10 at 75%+, Rest 3:00 b/t Sets: 

= 95x5-115x5-135x3.

140x10-145x10-145x10-145x10. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete.