Monday, 11/14/16:

conditioning:

3×20/16 calorie bike

1:00 rest

WOD:

3 rounds:

10 power cleans (155#/105#)
20 push-ups

rest 2 minutes

2 rounds:

400m run
10 muscle-ups

rest 2 minutes:

1000m row
50 GHD sit-ups