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, 1-1-1-1-1, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 3-2-1, 21X1; 2:00 rest
+
5 rounds for time w/10:00 cap:
200m run
10 alternating DB snatches, moderate/tough up to 60/40
+
3 sets not for time:
5/side half kneeling Pallof press
10 moderate reverse hypers
30m med ball bear hug carry
+
10:00 mobility work of choice
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 w/:02 pause in the hole before standing up, 6 x 1 moderate; begin a rep every :90
B1. Back squat, 3 x 2-3, 42X1; :60 rest
B2. Strict weighted pull-ups, 3-2-1, 21X0 – sub max up to :30 supinated chin-over-bar hold if strict reps are not achievable; :60 rest
+
Every :60 for 10:00 (5 sets of each):
1st: :30 burpee box jumps w/step-down, 24/20
2nd: :30 strict handstand push-ups, strict dips, or perfect push-ups
+
3 rounds not for time:
15 light reverse hypers
:30 hollow rock
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, 2-2-2-2-2, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 4-3-2, 21X1; 2:00 rest
+
AMRAP in 7:00:
3 kettlebell swings, moderate/tough
3 DB push press, moderate/tough
6 kettlebell swings
6 DB push press
9 kettlebell swings
9 DB push press
and so on…
+
3 sets not for time:
5/side half kneeling Pallof press
15 moderate reverse hypers
:30 med ball bear hug hold (no carry, just hold)
+
10:00 mobility work of choice
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:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip deadlift, 3-3-3-3-3, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 5-4-3 moderate, 21X1; 2:00 rest
+
3 sets:
2:00 of [10 moderate/tough unbroken DB push presses + easy row w/feet out of the straps in remaining time]
:60 rest
2:00 of [10 fast burpees + easy ski erg in remaining time]
:60 rest
+
3 sets not for time:
20 light reverse hypers
30m med ball bear hug carry
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
+
A. Clean pull, 6 x 1 starting @ 90% clean max and building as long as there is speed at the hips; begin a rep every :90
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 3-3-3 perfect positions over load; :60 rest
B2. Ring dip support (top of ring dip) w/palms facing each other or turned out if possible, 5 x :30; :60 rest
+
10 rounds for time w/a partner, trade off completed movements:
200m run
15 wall balls
10 toes-to-bar
+
3 sets:
20 light reverse hypers
:30 hollow rock
+
gun show
