Tuesday 3/21/17

1.
Warmup:
3 Rounds
250m Ski
15 Air squats 
10 Deadlifts, 95#
5 Strict pull-ups 
Completed as written, Ski at 1:55-1:58 pace

2.
Conditioning:
For time
25 Calorie Bike
Rest 1:30
x3 
20 Calorie Bike
Rest 1:00
x3
15 Calorie Bike 
Rest :30
x3
(Total 180 Calories) 
1:00, 1:06, 1:08, :57, :55, :57, :56, :54, :49
Total time 17:12

Assault bike at 345-800 watts

3.
Strength:
Back squat 
Every 3:00
4x4, start at 235# and work up 
135x6, 185x5, 205x4, 225x3, 245x2, 255x1, 265x1, 270x1
235x4, 240x4, 245x4, 250x4

4.
Conditioning:
"Liam" 
For time
Run 800 meters with 45# plate
-Then-
10 Rounds of,
10 Toes to bar
5 Front squats, 155#
1 Legless rope climb, 15'
-Then-
Run 800 meters with 45# plate 
25:14

Running (w/ 45# plate) 4:56, 4:46/800m 
Toes to bar unbroken 
Front squats unbroken 
Legless rope climbs no fails