Tuesday August 11, 2015-

HPA GOLD:
5:00 Assault Bike @90% Avg HR from 30m TT
5:00 Row @90% Avg HR from 30m TT
x4 sets
*No programmed rest. Keep transitions under 45 sec
+
20:00 Z1- cyclical modailities, locomotion (ie- bear crawl, duck walk etc), and targeted DROM

Notes:
-if you dont have HR data from the 30 Min TT aim for......2-4 RPMs under avg for AB and 2-3s over avg pace for row.
-there is no programmed rest here. As such the only breaks should be transitions between AB/Row.
-report cals/ meters for each interval as well as totals. Also note how sustainable this pace felt. 

HPA - Power 
A. Btn Split jerk . Split jerk 1.1 -- drop first rep to blocks --work to tough set w/ :10 rest b/t
B. Seated btn strict press, work to tough set of 5 reps
+
5 sets @ 85-90%:
15 cal Rowing
20ft HS Walk
3-5 UB Ring Muscle-ups
2 min b/t sets
+
5 sets @ 85-90%:
15 cal Rowing
AMRAP unbroken Strict HSPU - no deficit
3-5 Ub Bar Muscle-ups
2 min b/t sets