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, 5-3-1, 31X1; 2:00 rest
B. Strict weighted pull-ups, 3-2-1-1, 31X0; 2:00 rest
+
4 sets:
500m row @ 85% aerobic – @ same pace as last week
2:00 walk rest
+
For time:
21/15 Assault Bike calories
15 burpees
9 moderate med ball or sandbag over shoulder
+
3 sets:
9-12 moderate/tough reverse hypers
:30 unweighted Sorensen hold
:90 rest

Post results to comments.