Friday: A) as easy warm-up 1.5 mile Assault Bike 10m handstand walk (2x5) 5 bar muscle-ups(UB) B) 3 touch-and-go squat clean + 3 hang squat clean + 3 front squat 3 x 1 start light then add for a moderate and finally a tough set; 3:00 rest 185 C) 4 rounds even - looking for 4 smooth sets, particularly w/the CTBs, even if that mean "slow" absolute times 5 CTB pull-ups 15 wall balls, 20 to 10 5 CTB pull-ups 45 double-unders 5 CTB pull-ups 2:00 walk rest 1:47-1:48-1:51-1:46 D) 5 sets for calories - goal is same rpms during all 5 high effort intervals, as well as same rpms for all 5 low intervals :30 Assault Bike @ high effort (78-80) :30 Assault Bike @ low effort (40ish) 73 calories #crossfit #crossfitmasters

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