3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Hang squat clean, build to a moderate single for the day
B. Front squat, 3 x 6-8, 40X1; 2:30 rest
+
AMRAP in 9:00:
5 wall walks
5 toes-to-bar
5 tough Russian kettlebell swings
5 wall walks
10 toes-to-bar
10 Russian kettlebell swings
5 wall walks
15 toes-to-bar
15 Russian kettlebell swings
and so on…
+
3 rounds not for time:
15 light reverse hypers
15 glute-ham sit-ups
Post results to comments.
AM
20:00 Assault Bike @ Z1
+
2 rounds easy:
:30 elevator plank (:10 @ lockout + :10 middle + :10 bottom w/chest just off ground)
12 alternating box step-ups
:30 handstand hold
24 band pull-throughs
PM
A. Single-leg good morning, 3 x 6-8/leg, 3111; rest as needed
B. Overhead squat practice, 5:00 w/empty barbell, 5511
C. Back squat, 7 x 3, 22X1; rest as needed
D1. Goblet lunge, 2 x 6-8/leg, 1010; :30 between legs, :30 rest
D2. Hip extensions, 2 x 10, 2113; 2:00 rest
+
3 sets sustainable:
1 lap around rig upright sled push
:60 rest
1 lap around rig reverse sled drag
2:00 rest
+
walk out to tracks and back