3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Clean-grip Romanian deadlift, 5-5-5, 3111; 2:00 rest
B. Shoulder press, build to a max for the day – compare to weighted strict pull-up, generally want to see 2:3 press:wpu
+
21-15-9 for time:
Alternating DB snatches, up to 80/55
Ring dips or perfect push-ups
+
3 sets not for time:
5/side Pallof presses, standing
5/side single-leg unweighted reverse hypers, 21X1
:30 med ball bear hug hold (no carry, just hold)
+
10:00 mobility work of choice
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
+
A. Overhead squat, 5-5-5 light, 33X1; rest as needed
B. Halting squat snatch (pause just below knees on way up to ensure proper positioning – shins vertical, butt back, shoulders over the bar, weight evenly distributed throughout foot), 9 x 1 moderate; begin a rep every :60
C. Bent-over DB row, 5-5-5, 2113; :90 rest
+
5 sets even:
6 heavy med ball, Rogue sandbag, or KB goblet squats, 22X1
:90 row @ easy pace
:30 front leaning rest on rings
:60 rest
+
3 rounds not for time:
15m 1-arm DB/KB overhead carry, heavy
3 rounds not for time:
12 plate halos
12 prone T rows
3 dead hang to inverted w/controlled descent
+
A. Power clean clusters, 3 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip deadlift, 2-2-2, 41X1; 2:00 rest
+
AMRAP in 15:00 trading off completed rounds w/a partner:
9 burpees
11 kettlebell swings
13 goblet squats
+
gun show
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Hang squat snatch, build to a moderate single for the day
B. Back squat, 1-1-1-1, 42X1; rest as needed
+
AMRAP in 9:00:
5 toes-to-bar
4 push-ups
3 deadlifts, 115/75
2 hang power cleans, 115/75
1 shoulder-to-overhead, 115/75
+
3 rounds not for time:
:30 weighted Sorensen hold
12 glute-ham sit-ups
