Tuesday 3/7/17

1.
Conditioning:
7 Rounds
21 Calorie Row
15 Calorie Bike
9 Calorie Ski
Rest 1:00 b/t rounds
2:25, 2:35, 2:35, 2:35, 2:34, 2:35, 2:31
Total time 23:50

Rowing :48-:51/21 cals
Assault bike :51-:59/15 cals
Ski Erg :29-:32/9 cals 

2.
Strength:
Back squat; 7-6-5-4-3 reps, heavy 
New set every 3:00
225x7, 235x6, 240x5, 245x4, 250x3

Then take off 10# and do it again... 

215x7, 225x6, 230x5, 235x4, 240x3

3.
Conditioning: 
8:00 AMRAP 
75 Kettlebell swings, 53#
50 Box jump overs, 24"
Max Calorie Row
72 Calorie Row

Kettlebell swings unbroken 
Box jump overs fast and unbroken 
Rowing 3:40/72 cals 

Rest 4:00...

4.
Conditioning:
8:00 AMRAP 
75 Wall balls, 20#
150 Double unders 
Max Calorie Bike 
41 Calorie Bike
Total time 20:00

Wall balls 50-25
Double unders 3 sets/150 reps 
Assault bike 2:40/41 cals 

5.
Accessory work:
5 Rounds
Every 3:00
10 Reverse grip pull-ups, strict 
Completed, 10 Reps x5 Sets (50 Reps)