A. Squat snatch, build to a tough (not max) single for the day
+
9-7-5-3-1 for time w/8:00 cap (rest remainder of 8:00 if you finish before then):
Muscle-ups
Squat snatches,135/95
+
For time, beginning exactly 12:00 after beginning the snatch/muscle-up couplet:
25 toes-to-bar
50 barbell thrusters, 44/33
25 CTB pull-ups
+
3 rounds:
20 light reverse hypers
:30 hollow rock
Post results to comments.
AM
20:00 Assault Bike @ Z1
PM
3 rounds not for time:
12 incline DB retractions w/palms facing each other
12 Trap 3 initiated w/scap retraction
12 internal rotations on flat bench
+
A1. Goblet squats, 3 x 15 @ 35-53-70, 2010; :30 rest
A2. Single-leg band good mornings, 3 x 12, 1010; :30 rest
A3. Ring dips, 3 x 6, 2111; :30 rest
A4. Strict fat bar CTB pull-ups, 3 x 6, 30X0; :30 rest
A5. Band tricep pressdown, 3 x 20, 1010; :30 rest
A6. Band curls, 3 x 20, 1010; :30 rest
A7. Standing calf raises, 3 x 20/side, 10X0; 2:00 rest
+
walk out to tracks and back
A. 135
1 mu, 9 snatches, 2 mu
+ 6:00
+ complete