3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. High hang squat snatch, 12 x 1 light/moderate; begin a rep every :30
B. Back squat, 3 x 5-6, 42X1; 3:00 rest
C1. Strict weighted pull-ups, 3 x 3-6, 21X0 – sub max up to :30 supinated chin-over-bar hold if at least 3 strict reps is not achievable; :60 rest
C2. Seated on floor DB shoulder press, 3 x 6-8, 21X1; :60 rest
+
5 sets:
:60 row easy w/no straps
:30 rest
:60 front leaning rest on ground
:30 rest
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
3 rounds not for time:
12 incline DB scap retractions
12 Trap 3
:30/side sleeper stretch
+
A. Box squat, build to a single @ 245
B. Sorensen hold, 4 x :30; :30 rest
C1. 1-arm DB shoulder press, 3 x 6-8 @ 45-50-55, 21X1; :30 between sides, :30 rest
C2. 1-arm ring row, 3 x 6, 21X1; :30 between sides, :30 rest
+
walk out to tracks and back