Friday 3/17/17

1.
Warmup:
2:00 Assault bike at easy pace 
-Then-
3 Rounds
8 Wall balls, 30#
8 Deadlifts, 95#
8 Handstand push-ups 
Completed as written 

2.
Strength:
Deadlift; Work up to a heavy 2-Rep
135x4, 225x4, 275x3, 295x2, 315x2, 325x2

3.
Conditioning:
"17.4"
13:00 AMRAP 
55 Deadlifts, 225#
55 Wall balls, 20#
55 Calorie Row
55 Handstand push-ups 
285 Reps (1 Round + 55 DL + 10 WB) 
12:33 Tie break time 
14 Rep PR

Deadlifts 30-10-10-5
Wall balls unbroken 
Rowing 1100-1200cal/hr
Handstand push-ups 45-10
Deadlifts 20-8-7-6-5-5-4
Wall balls 10-cap

4.
Conditioning:
6 Rounds
3:00 On/1:00 Off
30 Calorie Bike
Max rep bench presses, 95# 
Total time 23:00
Rd#) Bike split / Bench press reps
Rd1) 1:37 / 25
Rd2) 1:40 / 22
Rd3) 1:39 / 22
Rd4) 1:40 / 20 
Rd5) 1:39 / 20
Rd6) 1:38 / 21 
Total) 180 cals / 130 reps 

Assault bike 345-800 watts
Bench presses 2-3 sets per round