On the Air Assault Bike:
2 minutes Max Calories
2 minutes rest
1.5 minutes Max Calories
1.5 minutes rest
1 minute Max Calories
1 minute rest
30 Seconds Max Calories

Rest 5 minutes and repeat.

Notes: This was brutal -- lungs and legs were on fire.

Interval	Round 1	Round 2
2:00	30	27
1:30	25	22
1:00	17	17
0:30	11	11

Gymnastics Conditioning
6 Strict HSPU
Rest 1:00
5 Strict HSPU
Rest :45
4 Strict HSPU
Rest :30
3 Strict HSPU
Rest :15
3 Strict HSPU

Conditioning
3 RFT:
120 Singles
30 Alternating Pistols
30 Calorie Row

Midline (Anterior)
8 x :20 on / :20 off
Hollow Hold

Midline (Posterior)
3 x 1:00 on / 1:00 off
D-Ball Hold (75)

Notes:
1: Head to 20-lb sand bell. Last round was supposed to be 3 HSPU, I didn't read and assumed this was same as last week.
2: Pistols were broken into 2 sets -- 16/14 each round. Row was between 1:38 - 1:40 each round and 431-438m.
3: This was TOUGH. Rx'd called for tabata timing (20/10), dropped early on rounds 5&7
4: Held all 3 sand bells at same time for 75lb weight. This was not enough of a challenge.

Workout: 3 Rounds of 2 Minutes, complete:

• 30 second max calories on Air Bike

Then AMRAP in 90 seconds of:

• 3 Deadlifts (165)
• 6 Slam Balls

2 Minute Rest between Rounds

Round	Assault Bike (Calories)	Deadlift/SlamBall (Reps)
1	11	22
2	11	23
3	12	22

For max calories:
10 Minutes of Assault Bike

129 calories (60 RPM)

Goal is 150+ calories. Make a note of the average RPM you held for the duration of the 10 minute piece.

This was tough. I tried to not look at the monitor all that often and held steady pace for most of the ride. Last :50 seconds switched to more of a sprint, but my legs felt like bricks by that time.

Gymnastics Conditioning
6 Strict HSPU
Rest 1:00
5 Strict HSPU
Rest :45
4 Strict HSPU
Rest :30
3 Strict HSPU
Rest :15
2 Strict HSPU

Conditioning
5 RFT:
8 DB Power Snatches (70) (4/side)
12 Step ups (24)

11:50

Midline (Anterior) 
Tabata: Hollow Rocks
*held 10 reps each round

Midline (Posterior) 
400m Sandbell Carry (55)
*hold in bear hug position
*held both 30# and 25# at same time
*400m were unbroken

Crossfit Open Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Notes: Subbed 15 calories on assault bike for burpee box jumps. Finished 194 reps. 

Movement	Total Reps	Finished
10 DB Snatches	10	X
15 Calories, Bike	25	X
20 DB Snatches	45	X
15 Calories, Bike	60	X
30 DB Snatches	90	X
15 Calories, Bike	105	X
40 DB Snatches	145	X
15 Calories, Bike	160	X
50 DB Snatches	210	34
15 Calories, Bike	225	--