Thursday 3/23/17

1.
Warmup:
20 Cal Ski Erg
-Then-
3 Rounds
5 Strict pull-ups
10 Push-ups
15 Air squats 
-Then- 
20 Cal Ski Erg
Completed as written (:58, :57/20 Cal Ski) 

2.
Strength:
Bench press; work up to a 4RM 
95x6, 115x5, 135x4, 150x4, 155x4, 160x4

-Then-

6:00 EMOM
4 Bench presses at 90% of today's 4RM
145# x4 Reps x6 Sets (EMOM) 

3.
Conditioning:
4 Rounds
Row 500 meters
20 Burpees
20 Pull-ups 
15:03 

Rowing 1:46.5, 1:54.3, 1:54.3, 1:54.4/500m
Burpees 1:02-1:09/20 reps
Pull-ups all unbroken 

4.
Aerobic conditioning:
All at 55-65% effort (Not for time) 
Row 2k
Bike 100 cals
Ski 2k 
28:31

Rowing 8:27.1/2k
Assault bike 11:06/100 cals
Ski Erg 8:37.7/2k