3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
5 overhead squats (test out the axle for these), 55X1
+
A. Hang squat snatch from pause just above the knees, 6-8 x 1 moderate; begin a rep every :90
B1. Back squat, 5-4-3-2, 22X1; :60 rest
B2. Double overhand axle Pendlay row, 5-5-5-5, 1113; :60 rest
+
AMRAP in 7:00:
300m run
max in remaining time of [3 toes-to-bar + 3 thrusters @ 95/65 + 6 toes-to-bar + 6 thrusters + 9/9, 12/12, and so on…]
+
2 sets not for time:
30m/side 1-arm KB front rack carry + 1-arm KB overhead carry
:30/side plank
Post results to comments.
A. Duck walk, 4 x 5-10m; rest as needed
B. Quadruped hip extension, 5 x :15/side; :15 rest
C1. Front rack axle hold, 3 x :45 heavy; :30 rest
C2. Band pull-throughs, 30-30-30; :60 rest
D. Front squat, 2-2-2-1-1-1 building, 22X1; rest as needed
E. Hip extensions, 3 x 10-12, 2113; 2:00 rest
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3 sets not for time:
6 DB lunges
6 DB front squats
6 DB reverse lunges
6 DB Romanian deadlifts
:30 rest
12 pike ups
:90 rest
+
walk out to tracks and back