4/19/2019

AM 
A. Hang Squat Clean x2 + Front Squat x2; 6 complex building in load; rest 2min 
185 - 205 - 215 - 225 - 235

B. Deadlift @ 21x1; 5x5; rest 2min
255lbs for each set


4 Sets for Time:
24 cal Assault Bike *8 cals easy, 8 mod, 8 hard
12 UB Thruster @ 95# 
8 Bar Facing Burpee 
24 Ub Wall Balls @ 20# 
24 cal Row *8 cals easy, 8 mod, 8 hard 
rest 2-3min bw sets 
This sucked, a lot, and I completely fell apart after set 2. I was unable to do the WB UB for sets 3 and 4 and lost a huge chunk of time during the burpees
Set 1 - 6:20
Set 2 - 6:33
Set 3 - 7:54
Set 4 - 7:57

PM
3 Sets; 
25 Cal Bike @ easy pace 
AMRAP S HSPUs in 45 Seconds 
AMRAP BBJOs @ 20"" in 45 Seconds 
25 Cal Bike @ easy pace 
rest 3-4min bw sets 
I misread this and thought the 25 cals before and after the amraps were at a 'moderate pace.' The rowers were being used for a class workout, so I used the bike for each set of 25 cals. 

Set 1 - 13 sHSPU, 12 BBJO
Set 2 - 11 sHSPU, 10 BBJO
Set 3 - 11 sHSPU, 10 BBJO