Friday 3/3/17

1.
Warmup:
2:00 Row at easy pace 
3 Rounds
10 Kettlebell swings, 53#
10 Goblet squats 
Completed as written (539m Row / Unbroken) 

2.
Conditioning:
"17.2"
12:00 AMRAP 
2 Rounds of,
50ft. Front rack walking lunge, 50# dumbbells 
16 Toes to bar 
8 Power cleans, 50# dumbbells 
2 Rounds of,
50ft. Front rack walking lunge 
16 Bar muscle ups 
8 Power cleans 
5 Rounds + 25ft Walking Lunge (175 Reps)

Front rack walking lunges unbroken 
Toes to bar 16, 10-6, 8-5-3
Power cleans 7-1 x6
Bar muscle ups 6-5-5 x2

3.
Strength:
Deadlift 
Every 4:00
3x10, moderate-heavy weight 
*Do 10 Strict stationary dips after each set
275# x10 / 10 Strict dips 
275# x10 / 10 Strict dips 
275# x10 / 10 Strict dips 

4.
Conditioning:
For time
5 Mile Trail Run with 50# Ruck 
56:28

Running (w/ ruck) 11:14/mile pace x5 miles
Elevation gain 396ft.