12/6/16

AM
A. 2 sets:
T-Y-I Raises
B. 2 sets:
Bicep/Tricep Opener
(Done)
C. Bench Press - 10, 6, 3, 3, 3 rest 2 minutes *building*
105#, 110, 115, 120, 125
D. Every 90 seconds x 3 sets - Wide Stance Sumo Deadlift @ 155# x 20 reps (barefoot). Done.
E. Assault Bike
10 Seconds Max Wattage
50 Second Slow Pedal
x 10 minutes. Done. 84 cals

PM
A. 50 Calorie Row in 2:50 or less
rest 2 minutes x 3 sets
2:45, 2:43, 2:40
+
EMOM x 30
minute 1 - 1 Muscle Up + Max DUs in remaining time
minute 2 - :45 Second Ski Erg @ 90-92% effort
mintue 3 - 8 TNG Push Jerks 95# + 4 Bar Facing Burpees
Done. No mu fails (did some strict, some false grip kipping-ish)

Finisher:
3 sets:
5-6 Landmine Rows/arm
22# bar.