3 rounds not for time:
3 dead hang to inverted w/controlled descent
30-60 unbroken double-unders
+
A. Back squat, 5-4-3-2-1 all moderate; 2:00-3:00 rest
+
For times on a 20:00 running clock:
@ 00:00: 30 snatches, 115/75
@ 05:00: 90 wall balls, 30/20 to 10/9
@ 15:00: 30 clean & jerks, 115/75
+
3 rounds:
15 moderate reverse hypers
:30 hollow rock or hold
Post results to comments.
AM
15:00 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
+
A1. Safety bar squats, 3 x 10, 2010; :30 rest
A2. Unweighted glute-ham raises, 3 x 7, 20X1; :30 rest
A3. Ring dips, 3 x max (-2) unbroken; :30 rest
A4. Strict pull-ups, 3 x max (-2) unbroken; :30 rest
A5. EZ bar lying tricep extension, 3 x 6-8, 3010; :30 rest
A6. EZ bar curls, 3 x 6-8, 3010; :30 rest
A7. DB standing calf raises, 3 x 8-10/side, 10X0; 2:00 rest
+
walk out to tracks and back
3 NFT complete
A. 5-4-3-2-1: 185-205-215-225-235
+ 2:05, 5:09, 2:07
+ 3 NFT complete