Wednesday 3/22/17

1.
Warmup:
2:00 Ski Erg at 1:55-1:59 pace 
3 Rounds 
10 Thrusters, 45#
10 Back rack walking lunges 
5 Strict pull-ups 
Completed as written, 524m Ski/1:54.5 pace 

2.
Conditioning:
5 Rounds
Every 6:00
Row 500 meters
Bike 30 calories 
3:47, 3:50, 3:49, 3:50, 3:50
Total time 27:50

Rowing 1:46.6, 1:46.5, 1:46.2, 1:46.1, 1:45.7/500 meters 
Assault bike 1:52, 1:55, 1:55, 1:56, 1:56/30 calories 

3.
Strength:
Back-rack Box step ups 
Every 4:00
4x16 (8/leg) at 115#/20" 
115#/20" x16 Reps x4 Sets (Every 4:00) 

4.
Conditioning:
20:00 AMRAP 
"Dumbbell DT"
12 Deadlifts, 45# dumbbells
9 Hang power cleans
6 Shoulder to overhead 
15 Rounds Even 

Dumbbell Deadlifts 11-1 x15
Dumbbell hang power cleans 9 x1, 8-1 x14
Dumbbell shoulder to overhead 6 UB x15

5.
Accessory work:
10:00 EMOM 
6 Strict pull-ups 
Completed as written, 6 Reps x10 Sets (EMOM)