10-31-15

AM session:

1. Cluster

Work to 80% 1RM C&J

= 255#

2 drops sets. 2 x 2 (drop 30lbs)

= 225#

2. Front squat

Work to 90% 1RM 

= 315#

2 drop sets. 2 x 3 (drop 30lbs)

= 285#

3. Deadlift

Work to 90% of 1RM

= 450#

1 x ME set (drop 45lbs)

= didn't do; tender back 

4. Emom x 16:

1-4

Odd: 10 thrusters (95)

Even: 5 ring MUs

5-8

Odd: 10 thrusters (95)

Even: 5 bar MUs

9-12

Odd: 10 thrusters (95)

Even: 15 c2b

13-16

Odd: 10 thrusters (95)

Even: 3 rope climbs (15ft)

= done

5. Emom x 10:

1 legless climbs w/ 20# vest (15ft)

= done

Lunch session:

Tabata (:20 on /:10 off x 8)

Assault bike

Box jumps (24in)

Assault bike

Box jumps (24in)

* all 8 intervals of each movement then move to next

= done