Tuesday 3/14/17

1.
Warmup:
3 Rounds
10 Wall ball tosses*, 30#
10 Deadlifts, 95#
30 Double unders 
*Wall ball toss = No target, but as high as possible each rep 
3:47

2.
Conditioning:
3 Rounds
30 Wall balls, 20#
25 GHD sit-ups
20 Handstand push-ups 
8:28

Wall balls unbroken
GHD sit-ups unbroken 
Handstand push-ups unbroken 

3.
Strength:
Back squat; Work to a heavy single
135x7, 185x5, 205x3, 225x2, 245x1, 260x1, 270x1

Then...

10:00 EMOM 
3 Back squats at 80% of today's heavy single 
220# x3 Reps x10 Sets (EMOM) 

4.
Conditioning:
4 Rounds
3:00 Row for max distance 
3:00 Bike for max distance 
2:00 Rest 
Total time 30:00
Rd#) Row / Bike
Rd1) 840m / 1.8km, 42cal
Rd2) 837m / 1.8km, 41cal
Rd3) 833m / 1.8km, 41cal
Rd4) 835m / 1.9km, 43cal
Total) 3345m / 7.3km, 167cal

Rowing avg. pace 1:47.7/3345m 
Assault bike 330-400 watts 

5.
Conditioning:
6 Rounds
12 Thrusters, 95#
250m Ski 
10:53

Thrusters unbroken 
Ski Erg :58-1:02/250m