3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip deadlift, 1-1-1-1-1, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 3-2-1, 21X1; 2:00 rest
+
5 rounds for time w/10:00 cap:
200m run
10 alternating DB snatches, moderate/tough up to 60/40
+
3 sets not for time:
5/side half kneeling Pallof press
10 moderate reverse hypers
30m med ball bear hug carry
+
10:00 mobility work of choice
Post results to comments.
AM
15:00 Assault Bike @ Z1
PM
3:00 T-spine rotation work
+
10:00 easy:
250m row
5 push-ups
:15 chin-over-bar hold
+
A1. Single-arm seated on floor DB press, 4 x 6/arm; :30 between sides, :30 rest
A2. Bent-over kettlebell row, 4 x 6-8, 2113; :60 rest
B1. Alternating DB bench press, 3 x 12-16, 2111; :60 rest
B2. Strict CTB pull-up clusters, 3 x 3.3; rest as needed between triples, :60 rest
+
5 sets:
30m bear crawl
30 heavy rope single-unders
30m yoke front rack carry
2:00 walk rest
+
walk out to tracks and back