This weeks work...

Monday
Mixed Intervals
For Time:
60 C2B
45 HR Push Ups
30 Alt. DB Snatch (50/35)
Rest as Needed...
2 RFT:
50' DB Front Rack Lungewalk (50/35)
15 HSPU
15 DB Box Step Over

Daliege ~ 9:52
Ladick ~ 9:52
tb ~ 9:53 / 15:36 (7:33 for rnd 1 ... started 2nd rnd at 8:36 ... over min rest, whew!)

TUESDAY
Engine
5m General WU
3m Row
2m Rest
3m Bike
----------------
Bike 10m for Max Calories
2m REST
Row 10m for Max Calories

Daliege ~~ 126 cals on Bike
tb ~ 121 Cals on Bike / 174 Cals on Row

WEDNESDAY
Warm-Up
Move & do the exercises a bit
------------------
3 x 4
4 Rnds (increasing intensity each Round!):
4 Bar-Facing Burpees
6 Wall Balls (30#/20#)
4 Bar-Facing Burpees
6 Box Jumps (24/20)
exactly 30s Rest b/t Rnds
....2m Rest after 4 Rnds, then do this for a total of 3 Sets (12 total rnds)

300 D/U for Time

Ladick ~ 1:00 / 2:29 / 3:54 / 5:16  /// 57 / 2:23 / 3:52 / 5:35
Daliege ~ 1:04 / 2:42 / 4:07 / 5:35 /// 1:16 / 2:53 / 4:20 / 5:41
tb ~ 1:08 / 2:37 / 4:12 / 5:36 /// 1:19 / 3:00 / 4:40 / 6:12 /// 1:18 / 3:03 / 4:35 / 5:57
Splits ~ 1:08-59s-1:05-54s /// 1:19-1:11-1:10-1:02 /// 1:18-1:15-1:02-52s
300 D/U - 3:56 (99-120-150 @ 1:30 - 180-200-220-240-250-260-280-300)