Saturday 

July 2nd, 2016

4hr 20min

1. 4 Rounds:

25 Cal Assault Bike

25 Wall Ball (20#)

25 GHD Sit-up

25 Cal Assault Bike

Rest 2:00 b/t Rounds

= 4:36, 5:08, 5:08, 4:57.

Total time 25:49. 

2. Deadlift; Work to a Heavy Double (No Belt):

= 135x10-225x5-255x2-275x2-295x2-315x2.

3. EMOM for 6 Minutes:

6 Deadlift at 75% (No Belt) 

= Complete, All 36 Reps at 265#. 

4. 7 Rounds:

7 Overhead Squat (135#)

7 Strict HSPU

7 Bar Facing Burpee

= 9:13. 

5. 3 Rounds:

Run 400 Meters

Run 400 Meters w/ 45# Plate

*Wear 20# Vest

= 12:47.

6. EMOM for 7 Minutes: 

10 Strict Pull-ups (Supinated Grip) 

= Complete, 70 Reps in 6:39. 

7. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete. 

8. Tread Water for 14 Minutes:

1min arms in (no using arms)

1min with arms 

x7 Rounds

= Complete.