11:00 am

A.

Three sets, not for time, of:

Muscle-Ups x 3-7 reps

GHD Sit-Ups x 15 reps

Handstand Walk x 10-15 meters

B.

Three sets of:

Deadlift x 4-5 reps

Rest 3 minutes

Build over the course of the three sets to a tough, but not max effort, 4-5 reps.

465.

2:30 pm

C.

30 min airdyne easy pace(for these, in middle 10 min sprint last 10 sec of every minute)1st 10 min easy, last 10 min little harder than 1st

6:30 pm

D.

Complete as many rounds and reps as possible in 3 minutes of:

24″/20″ Burpee Box Jump-Over x 6 reps

185/135 lb Deadlift x 9 reps

Push-ups x 12 reps

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

24″/20″ Burpee Box Jump-Over x 6 reps

185/135 lb Deadlift x 9 reps

Push-ups x 12 reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:

24″/20″ Burpee Box Jump-Over x 6 reps

185/135 lb Deadlift x 9 reps

Push-ups x 12 reps

Results:
A) Complete - MUs felt great today.
B) 405 X 5, 425 X 5, 465 X 5 (PR)
C) 7.78 miles (1st 10 - 4500 rpm, last 10 - 5500 rpm)
D) 3+3, 3+10, 3+25