3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Squat snatch, accumulate 3-6 singles @ 80-90% max according to feel – no struggle!; rest as needed
B1. Front squat, 3-3-3, 40X1; :90 rest
B2. Pendlay rows, 3 x 4-6, 1112; :90 rest
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AMRAP in 6:00 (start over @ the round of 21 if you complete the round of 3 muscle-ups)
21 DB thrusters
7 bar muscle-ups
15 DB thrusters
5 bar muscle-ups
9 DB thrusters
3 bar muscle-ups
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3 rounds not for time:
10-15 moderate reverse hypers
20 barbell windshield wipers
Post results to comments.
A. Glute bridge, 3 x 8-10 light, 10X4; 2:00 rest
B. Single-leg reverse hyper, 3 x 4-6/leg, 3112; 2:00 rest
C. Back squat, 6 x 4, 22X1; rest as needed
D. Axle front rack reverse lunge from 2″ riser, 3 x 8-10/leg; :90 between legs
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3 sets sustainable:
12 hip extensions, 2113
:30 rest
30m reverse sled drag, heavy grind
:30 rest
:30 jumping squats
3:00 rest
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walk out to tracks and back