3 rounds not for time:
10m handstand walk or :60 practice
30m med ball bear hug carry
50 double-unders
+
A. 1 power clean + 1 hang power clean + 1 split jerk, build to a moderate/tough set
+
3 rounds for time:
15 CTB pull-ups
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 shoulder-to-overhead, 155/105
+
3 sets:
20 light reverse hypers
:30 L-sit accumulation
+
gun show
Post results to comments.
3 sets not for time:
:30 bottom of push-up hold
12 prone Ts
12 plate halos
+
A1. Lateral raises, 3 x 5-6 @ 15-20, 20X1; no rest
A2. Band upright row, 3 x 15-20 w/purple band, 20X1; :90 rest
B1. Bent-over lateral raises, 3 x 5-6 @ 10-15, 20X1; no rest
B2. Band face pulls, 3 x 15-20 w/purple band, 20X1; :90 rest
+
30:00 @ 70% effort:
1 lap around rig overhead banded KB axle carry, 35/side w/short green bands
1 lap around rig sandbag bear hug carry
1 lap around rig Farmer’s walk, 100/hand
1 mile Assault Bike
+
walk out to tracks and back
3 NFT complete
A. Worked up to 155
+ 3 rounds:
15 ctb, 12 dl, 9 hpc, 6 sto @ 105#
8:05. Was happy to consistently do sets of 5 on ctb.
+ 3 NFT complete