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 Romanian deadlift, 2-2-2-1-1-1, 3111; begin a set every 2:00
+
3 rounds for time:
15m med ball bear hug carry
60 double-unders
15m med ball bear hug carry
15 row calories
+
3 sets not for time:
5/side half-kneeling bottoms-up kettlebell press
20 light reverse hypers
:20/side weighted side plank (DB in off hand extended to the ceiling)
+
10:00 mobility work of choice
Post results to comments.
AM
10:00 Assault Bike easy
PM
5:00 t-spine rotation work
+
10:00 easy:
250m row
5 push-ups
:15 chin-over-bar hold
+
A1. Single-arm Z press, 4 x 6/arm @ 35-40-45-50; :30 between sides, :30 rest
A2. Double KB bent-over row, 4 x 6-8 @ 35/hand, 2114; :90 rest
B1. DB alternating bench press, 3 x 16 @ 45-55-65/hand, 2111; rest as needed
B2. Strict CTB pull-up clusters, 3 x 3.3.3.3; rest as needed
+
5 sets:
30m bear crawl
36 heavy rope single-under
20m front rack yoke carry
2:00 rest
+
walk out to tracks and back