17.1.2
OR
3 rounds not for time:
1-5 muscle-ups
20 wall balls, 20/14 to 10/9
+
A. Squat clean, 20 x 1 @ light/moderate loads; begin a rep every :30
+
Every :60 for 15:00 (5 sets of each):
1st: 15/10 row calories
2nd: 5-10 CTB pull-ups
3rd: 50 double-unders
+
3 sets:
15 light reverse hypers
:90 rest
Post result to comments.
AM
10:00 Assault Bike @ Z1
PM
3 rounds not for time:
12/side 1-arm DB retraction
12/side 1-arm DB protraction
:30/side sleeper stretch
+
A1. Air squats w/slingshot, 3 x 30; :60 rest
A2. DB death march, 3 x 15m moderate/tough; :60 rest
B1. Peterson step-ups, 2 x 40/side to blue mats; :30 between sides, :30 rest
B2. Reverse hypers, 2 x 25 light; :60 rest
D1. 1-arm DB row, 2 x 15-20, 10X0; :60 rest
D2. 1-arm DB bench press, 2 x 15-20, 11X1; :60 rest
+
Not for time:
50 glute-ham sit-ups
+
walk out to tracks and back