3 sets as warm-up:
2 DB Devil’s presses
4 squats w/DBs @ shoulders
6 ring rows or Australian pull-ups
Every :90 for 12:00 (4 sets of each):
1st: 2-3 front squats front the ground – squat clean counts as 1st rep
2nd: 5-15 toes-to-bars – goal is unbroken & repeatable for all 4 sets
+
3 sets for even times (so not all-out like last week):
30 wall balls
300m row or 250m ski erg or 600m bike erg or .3 mile Assault/Echo Bike
*rest the same amount of time it takes to complete the work, or pair up someone and rest while they go until you each have completed 2 rounds
+
5:00-10:00 coach-led mobility
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