TUESDAY 11.28.17

Option 1:
Max Effort RMU
Rest 2 Min then
Every 90 second for 9 Minutes
½ of ME set

Option 2:
EMOM10
Even: 3-5 Ring Dips/ 10/10 Ring hold at bottom or top
Odd: 3 Ring to Hip Swings

For Time
50/40 Cal Assault Bike
10 Hang Power Clean  + Shoulder to Overhead
40/30 Cal Assault Bike
8 Hang Power Clean  + Shoulder to Overhead
30/22 Cal Assault Bike
6 Hang Power Clean  + Shoulder to Overhead
20/15 Cal Assault Bike
4 Hang Power Clean +  Shoulder to Overhead

Scaled: 75/53lb – 95/63lb – 115/73lb – 135/93lb
RX: 135/93lb – 155/108lb – 175/113lb – 185/123lb
Sport: 135/93lb – 165/108lb – 185/123lb – 205/133lb

Accessory:
IYT 3×5 *Each
Wt. Plank x30 45/25

Mobility:
Band Ext. Rotation 2×15 Each
Box T-Spine Stretch