3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
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
+
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
+
3 rounds not for time:
10-15 moderate reverse hypers
20 barbell windshield wipers
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. Hang squat snatch, 3-2-1-3-2-1 w/1st wave light and 2nd wave moderate; begin a set every :90
B1. Back squat, 2-2-2, 42X1; :60 rest
B2. Strict CTB pull-ups, 3 x 3-6, 21X1 – note the tempo, mandatory :01 pause w/chest touching bar, band assist as needed or sub max up to :30 supinated chin-over-bar hold if strict reps are not achievable; :60 rest
+
Every 5:00 for 3 sets:
400m run or .5 mile Assault Bike or 500m row or 400m ski erg
400m run or .5 mile Assault Bike or 500m row or 400m ski erg (different than the first, can change modalities set-to-set)
+
3 rounds not for time:
15 unweighted hip extensions
10 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
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. High hang squat snatch, 12 x 1 light/moderate; begin a rep every :30
B. Back squat, 3 x 5-6, 42X1; 3:00 rest
C1. Strict weighted pull-ups, 3 x 3-6, 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 6-8, 21X1; :60 rest
+
5 sets:
:60 row easy w/no straps
:30 rest
:60 front leaning rest on ground
:30 rest
