Thursday 3/9/17

1.
Warmup:
3 Rounds
10 Calorie Row
10 Push-ups
10 Deadlifts, 95#
3:26

2.
Strength:
Bench press
Every 2:00
7-6-5-4-3 Reps, heavy
140x7, 145x6, 150x5, 155x4, 160x3

Then take off 10# and do it again 
130x7, 135x6, 140x5, 145x4, 150x3

3.
Conditioning: 
20:00 AMRAP 
15 Calorie Bike
15 Calorie Ski
15 Clean and jerks, 115# 
5 Rounds + 1 Rep (226 Reps) 

Assault bike :40-:58/15 cals
Ski Erg :52-:56/15 cals
Clean and jerks 1:40-2:00/15 reps (5's, 3's and 1's) 

4.
Conditioning: 
3 Rounds
20 Calorie Row
20 GHD sit-ups 
20 Hip extensions 
7:30

Rowing :48, :53, :52/20 cals 
GHD sit-ups unbroken 
GHD hip extensions unbroken