3 rounds not for time:
3 dead hang to inverted w/controlled descent or 1-3 strict muscle-ups
10m 2-arm DB overhead walking lunge
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A. Back squat, build quickly to a moderate/tough single
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AMRAP in 10:00:
20 thrusters, 95/65 for the first round, then add 30/20 each round
20 bar-facing burpees
20 toes-to-bar
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ab/low back work of choice
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
A1. Incline DB retractions w/palms facing each other, 3 x 12; :30 rest
A2. Trap 3 initiated w/scap retraction, 3 x 12; :30 rest
A3. Internal rotations on flat bench, 3 x 12; :60 rest
B1. Single-arm DB walking lunges, 3 x 30m (switch hands @ 15m); :90 rest
B2. Romanian deadlifts, 4-3-2, 3010; :90 rest
C1. Peterson step-ups, 3 x 20/side to blue mats; :30 between sides, :30 rest
C2. Reverse hypers, 3 x 10-15 light/moderate; :90 rest
D1. Axle Pendlay row, 3 x 8-10 10X0; :60 rest
D2. Axle floor press, 3 x 8-10, 10X0; :60 rest
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walk out to tracks and back