3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
+
A. Single-arm DB overhead walking lunges, 3 x 30m; rest as needed
+
AMRAP in 5:00:
Strict pronated pull-ups – return to dead hang each rep even if performing singles
+
3 rounds steady:
:60 single-unders
:60 row or ski erg or bike or run
:60 steady wall balls – do not have to be unbroken
:60 row or ski erg or bike or run
:60 front leaning rest on ground
:60 walk rest
Post results to comments.
AM
3 rounds:
10 air squats, 6611
300m row
+
15:00 Assault Bike @ Z1
PM
A. Seated box jump, 3-3-3-3-3-3; rest as needed
B. Hang power clean from pause just below knees, 4-3-2-4-3-2-4-3-2; rest as needed
+
6 sets sustainable:
15 Assault Bike calories
10 jumping switch lunges
2:00 rest
10 sand bag ground-to-overhead
15m prowler push
2:00 rest
+
walk out to tracks and back…