4/4 - tough double

Wed - AM - MAP Running, LEnd 60/90 sec x 6 sets
AM
5 x 3 min uphilll run @ 85% effort/3-5 min lite run back down


Results:
complete: felt good and tough, foot felt great

PM
3 sets @ 95-97% effort:
21 Thrusters - 105lb
21 Chest to Bar Chin-ups
Rest 3 x work time
+
15 min recovery
+
3 sets @ 95% effort:
15 Power Clean - 115lb
15 Bar Facing Burpees
30 sec Airdyne
Rest 3 x work time


Results:
part 1: 1:15/1:15/1:17
smoked after this, felt a little pukie 
part 2: 2:02/1:54/1:45
still recovering from the first 3 sets but got better throughout