Thursday 3/16/17

1.
Warmup:
3 Rounds
15 Calorie Row
30 Double unders
45ft. Handstand walk 
5:41

2.
Strength:
Bench press; Work up to a 3RM
95x6, 115x5, 135x4, 150x3, 160x3, 165x3

Then...
8:00 EMOM
3 Bench presses at 90% of 3RM 
150# (91% of 3RM) x3 Reps x8 Sets (EMOM) 

3.
Conditioning:
5 Rounds
2:00 On, 2:00 Off
20 Calorie Bike
Max rep Thrusters, 95# 
Total time 18:00
17 Reps, 17 Reps, 17 Reps, 17 Reps, 17 Reps (Total 85 Reps)

Assault bike 1:00, 1:07, 1:04, 1:03, 1:00/20 cals
Thrusters 15+2, 17, 17, 17, 17 

4.
Aerobic Conditioning: 
All at 55-65% effort (Not for time) 
2k Ski
2k Row 
100 Calorie Bike 
28:14

Ski Erg 8:36/2k
Rowing 8:18/2k
Assault bike 10:52/100 cals