12-15-17

1. Warm-up
4min assault bike z1

2. Strength 
Find new 5RM Back Squat

255, 275, did 1 rep at 295 and stopped cuz I knew there wasn't 4 more in me.

3. Met-Con 
AMRAP 15 Minutes:
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry 100/70lbs per hand
10 Alternating Pistols
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry
20 Pistols
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry
30 Pistols
etc…

Total: finished farmer of 50 set. Had 3 sec, could've done 1 pistol.

4. extra
10 Rounds:
Not for time
30 Double Unders
2 Strict Muscle-Ups

Time: 10:40

First 5 rounds in 4:42.
First 2 du sets broke 1x each, then ub last 8 rounds.
Strict mu ub til 10th round 1-1. No misses.