161231

Saturday

A.M. Ski + Bike + Core

Ski 2 x 800m, rest 1:30 min @ high consistent effort
2:48.3, 1:45.1 avg/500m
2:48.3, 1:45.1 avg/500m

Rest 4 min

Bike 2 x 80 Cals, rest 1:30 min @ high consistent effort
5:04, 4:54 (lil too slow on first)

+

3 sets

5 Straight Leg Raises on Stall Bars

35 sec Hollow Hold

12 V-Ups

45 sec Sorenson Hold

Complete 1:1 (~3 min)

P.M. Press int + MAP 6 (7/7)

A1. Ring HSPU’s @ 20X2, 3 x Max Unbroken, rest 20 sec

A2. Strict HSPU’s @ 3” deficit, 3 x max unbroken, rest 3 min

10 ring 5 strict

9 ring 5 strict

8 ring 3 strict
deficit hspu tough.

+

7 min @ 85-90%

35 Wallball, 20#

20 Toes to Bar

3 Squat Cleans, 245

2+56 (1 squat clean) too slow transition on last round.
No reason not to get 3 full. 👌

Rest 7 min

7 min @ 85-90%

30 Burpees to 6” target

15 Power Snatch, 95#

2+12 burpees

Rest 7 min

7 min @ 85-90%

20 Overhead Squats, 95#

15 Ring Dips

45 Double Unders

3+4 OHS

Rest 7 min

7 min @ 85-90%

Row 40 Cals

10 Bar-Muscle Ups

2+23 cals