2 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
:30/side pec stretch
+
A. Hang squat snatch, 6 x 1 moderate/tough no misses; begin a rep every :90
B1. Front squat, 6-5-4, 22X1; :90 rest
B2. Pendlay rows, 3 x 5-6, 10X0; :90 rest
+
AMRAP in 8:00:
150 double-unders
max in remaining time of [6/3 bar muscle-ups + 15 wall balls @ 30/20 to 10]
+
Not for time:
2000m row @ very easy pace – begin :60 after completion of AMRAP
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. 1 squat snatch from pause below the knees + 1 hang squat snatch from pause below the knees, build to a tough set
B1. Back squat, 5-5-5, 40X1; :90 rest
B2. Pendlay row, 3 x 6-8, 1112; :90 rest
+
For time:
80 double-unders
400m run
20 burpee box jumps, 24/20
+
3 rounds not for time:
15 moderate reverse hypers
15 barbell windshield wipers
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
5 overhead squats (test out the axle for these), 55X1
+
A. Hang squat snatch from pause just above the knees, 6-8 x 1 moderate; begin a rep every :90
B1. Back squat, 5-4-3-2, 22X1; :60 rest
B2. Double overhand axle Pendlay row, 5-5-5-5, 1113; :60 rest
+
AMRAP in 7:00:
300m run
max in remaining time of [3 toes-to-bar + 3 thrusters @ 95/65 + 6 toes-to-bar + 6 thrusters + 9/9, 12/12, and so on…]
+
2 sets not for time:
30m/side 1-arm KB front rack carry + 1-arm KB overhead carry
:30/side plank
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, 3-3-3, 55X1; rest as needed
B. Hang squat snatch from pause just below the knees, 6 x 1 moderate; begin a rep every :90
C. Double overhand axle Pendlay row, 8-6-4, 1113; :90 rest
+
3 sets @ sustainable effort
15/10 strict pull-ups
10 DB thrusters, tough unbroken
:60 walk rest
200m run or 250m row or 15/10 Assault Bike calories
:60 walk rest
+
3 rounds not for time:
30m 1-arm KB front rack carry + 1-arm KB overhead carry (switch sides @ 15m)
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
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. 3-position hang squat snatch (1 high + 1 above knees + 1 below knees), 6 x 1 light/moderate; begin a set every :90
B. Back squat, 3 x 3-5, 42X1; 3:00 rest
C1. Strict weighted pull-ups, 3 x 2-4, 21X0 – sub max up to :30 supinated chin-over-bar hold if at least 3 strict reps is not achievable; :60 rest
C2. Seated on floor DB shoulder press, 3 x 5-6, 21X1; :60 rest
+
For time:
500m row – post results in the comments section!
+
3 rounds not for time:
15 light reverse hypers
:30 hollow rock
