4-11-2015

Assault bike warm up
4×10 back squat with 60 seconds of rest. 265,245,225,225.
3 minute rest
4×10 front squat with 60 seconds of rest at 185.
4 sets of 12-15 Stiff legged deadlifts at 155.
10 minute break.

For time
4 rounds of 5 hang squat cleans at 135 and 30 double unders.
4:29

4-10-2015

5 minute assault bike warm up.
5×5 push press at 185 pounds. 2-3 minute rest in between sets.
5 sets of weighted wide grip strict pullups at 20 pounds with 90 seconds rest. 10,8,7,6,6.

For time
6 rounds of 5 chest to bars and 10 feet elevated on a 20 inch box parallet pushups. 4:42.

Rest 2:30

Assault bike 50 cal for time. 2:50.