3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Snatch-grip Romanian deadlift, 2-2-2-2-2, 3111; begin a set every 2:00
B. 1-arm DB bench press, 3 x 7-10/side, 40X1; :30 between sides
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For reps, pace for near-full recovery each set:
2:00 of [15 power cleans @ 135/95 + max burpees in remaining time]
2:00 rest
2:00 of [300m run + max burpees in remaining time]
2:00 rest
2:00 of [250m ski erg + max burpees in remaining time]
2:00 rest
2:00 of [.5 mile Assault Bike + max burpees in remaining time]
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3 sets not for time:
5/side half-kneeling bottoms-up kettlebell press
5 weighted hip extensions, 2013
30-60 double-unders
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10:00 mobility work of choice
Post results to comments.
10:00 as warm-up:
150m row @ 1 damper
1 strict ring muscle-up
15m double KB overhead carry
:15/side single-arm ring row hold
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A1. Seated DB shoulder press, 10-8-8-6, 1113; :60 rest
A2. Pendlay row, 8-8-6-6, 1113; 2:00 rest
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Every :60 for 12:00 (6 sets):
1st: 3-5 incline close-grip bench press
2nd: 3-5 weighted strict CTB pull-up
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12:00 @ grind effort:
6 rope pull-ups
6 strict knees-to-elbows
36 heavy rope single-unders
50m heavy reverse sled drag
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walk out to tracks and back