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. Squat snatch, 7 x 1 @ 75-85% max; begin a set every :60
B. Back squat, 5 x 3 moderate/tough, 20X2; 2:00-3:00 rest
+
5 sets @ 80% aerobic – sustainable throughout:
10 strict pull-ups
10 DB thrusters, 50/35/hand
40 double-unders
:60 walk rest
+
3 sets:
15m/side heavy 1-arm KB front rack carry
15m/side heavy 1-arm Farmer’s carry
:30/side weighted star plank (DB in top hand)
rest as needed

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