3 rounds not for time:
3 dead hang to inverted w/controlled descent
30-60 unbroken double-unders
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A. Clean & jerk, build quickly to a tough single
B. Muscle-ups, 6 x 1-5 unbroken – same number each set; begin a set every :60
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3 rounds for time w/9:00 cap:
15 Assault Bike calories
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 shoulder-to-overhead, 155/105
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optional additional work, 3-5 rounds:
:60 box step-up/step-downs, 24/20 – goal is smooth, steady rhythm
:30 rest
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ab/low back work of choice
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
3 rounds not for time:
12 incline DB retractions w/palms facing each other
12 Trap 3 initiated w/scap retraction
12 internal rotations on flat bench
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A1. Axle glute bridge, 3-2-1, 21X2; :30 rest
A2. Unweighted glute-ham raises, 3 x 12, 20X1; :30 rest
A3. Weighted strict ring dips, 3 x 4-6, 11X1; :30 rest
A4. Weighted strict pronated pull-ups, 3 x 4-6, 11X0; :30 rest
A5. Axle bar JM presses, 3 x 5-6, 20X0; :30 rest
A6. DB preacher curl, 3 x 5-6/side, 20X0; no rest between sides, :30 rest
A7. DB standing calf raises, 3 x 5-6/side fast; 2:00 rest
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walk out to tracks and back