Monday 3/20/17

1.
Warmup:
500m Ski Erg at 1:55-1:59 pace
3 Rounds
6 Strict pull-ups 
9 Deadlifts, 95#
15 Air squats 
Completed as written, 1:52.8/500m Ski

2.
Strength:
5 Sets
Every 3:00
1 Squat clean + 2 Front squats + 1 Jerk 
175#, 180#, 185#, 190#, 195#

3.
Conditioning:
5 Rounds
Run 400 meters
60 Double unders 
10 Thrusters, 115# 
14:54

Running 1:30-1:45/400m
Double unders unbroken 
Thrusters unbroken 

4.
Conditioning:
3 Rounds
Row 1k
Rest :60
Bike 50 Calories 
Rest :60
Rd#) Row (1k) / Bike (50cals) 
Rd1) 3:36.9 / 3:13
Rd2) 3:39.3 / 3:15
Rd3) 3:38.9 / 3:11
Total time 25:32

Rowing 1:49.1/3k avg. pace
Assault bike 316-500 watts

5.
Accessory work:
3 Rounds
1:00 Dead-hang from pull up bar
1:00 Rest
Completed as written