Cycle 4 Day 16

2/16/15
METCON MONDAY

1.  Primer
3 Rounds:
15 HR Pushups
15 cal Assault bike

Time- 9:36

2.  MetCon
8 min AMRAP
8 Front Squats @75#
12 Box Step-Ups @20"

7 Rounds

3.  Interval Work
4 Rounds:
15 T2B (sets of 5)
15 Power Cleans @95# 75# (split into 2 sets)
15 S2O (2 sets, last set UB)
Rest 40 seconds

Time- 17:45
Splits- 3:47/4:10/4:19/3:19

4.  Bitch Work
21-15-9
Burpee box jump overs @20"
Row for calories
Pullups
1 minute rest between rounds

Time- 12:49