Monday 3/13/17

1.
Warmup:
3 Rounds
5 Strict pull-ups 
5 Kipping pull-ups 
15 Air squats 
50ft. Handstand walk 
4:07

Everything unbroken 

2.
Conditioning:
For time
25 Calorie Bike
25 Calorie Row
5 Rounds of CTB "Cindy"
20 Calorie Bike
20 Calorie Row
4 Rounds of CTB "Cindy" 
15 Calorie Bike
15 Calorie Row
3 Rounds of CTB "Cindy"
10 Calorie Bike
10 Calorie Row
2 Rounds of CTB "Cindy" 
5 Calorie Bike
5 Calorie Row
1 Round of CTB "Cindy" 
21:58

Assault bike 1:18, 1:17, :56, :37, :16
Rowing 1:13, :58, :43, :29, :15
CTB Cindy all unbroken 

3.
Strength:
7 Sets
Every 3:00
2 Squat cleans + 2 Front squats, build to heavy, drop and reset on squat cleans 
165#, 170#, 175#, 180#, 185#, 190#, 200#

4.
Conditioning: 
For time
500m Ski
25 Kettlebell swings, 70#
25 Burpees
500m Ski
20 Kettlebell swings
20 Burpees
500m Ski
15 Kettlebell swings
15 Burpees 
12:58

Ski Erg 1:53, 1:56, 1:56
Kettlebell swings unbroken 
Burpees 18-20 rep/min pace