Tuesday 

July 12th, 2016

3hr 30min

1. For time:

50-40-30-20-10, 

Assault Bike Cals

Row Cals

= 17:28.

2. Every 1:15 for 7 Rounds:

5 T&G Power Cleans at 80% 

= 115x5-135x5-155x3.

160# x5 Reps x7 Sets. 

3. "The Chief"

5 Rounds of 3:00 On, 1:00 Off: 

3 Power Cleans (135#)

6 Push-ups 

9 Air Squats

*Start each round where you left off. 

(Total time 19:00) 

= 31 Rounds + 14 Reps. 

4. For time: 

5x10 Strict Pull-ups 

*Must be in unbroken sets of 10 reps. 

= 4:52. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.