Friday 4/14/17

1.
Warmup:
1:00 Bike
1:00 Row
1:00 Ski
(All @easy pace) 
17 Cal Bike, 21 Cal Row, 20 Cal Ski 
+
3 Rounds
10 Front squats, 45#
10 Strict presses, 45#
:30 Handstand hold 
Completed as written 

2.
Strength:
Front squat @22X1 tempo 
5x3 on 3:00
185x3, 190x3, 195x3, 200x3, 205x3

3.
Conditioning:
20:00 AMRAP 
15-Yard Sled push, Heavy (285#) 
10 Strict pull-ups 
15 Calorie Assault bike 
10 Strict HSPU to 2" deficit 
6 Rounds + 15-Yard Sled Push 

Sled pushes :10-:16, tried to move fast 
Strict pull-ups 10 UB x1, 7-3 x5 
Assault bike :43-:50/15 Cals 
Strict def. HSPU 10 UB x2, 7-3 x3, 5-3-2 x1

4.
Conditioning:
8:00 AMRAP 
Kettlebell snatches, 53# 
146 Reps 

I went 20's, then 10's, then 7's 

5.
Accessory/Strength work:
Dumbbell bench press
5x12 on 2:30 
45# DB's x12 Reps x5 Sets on 2:30