3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Squat clean, 15 x 1 moderate; begin a rep every :30
B. Front squat, 5-5-4-4, 40X1; 2:00-3:00 rest
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3 rounds for time:
60 double-unders
20 alternating reverse goblet lunges, 70/53
10 burpees
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3 rounds not for time:
15 light reverse hypers
10 abwheel roll-outs or body saws w/feet in rings
Post results to comments.
A. Wide-leg good morning, 3 x 6-8 light, 4111; rest as needed
B. Axle bar overhead squat, 4 x 4, 6611; rest as needed
C. Back squat, 9 x 2, 22X1; rest as needed
D. Stiff-leg deadlift, 3 x 8-10, 4121; rest as needed
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4 sets @ sustainable effort:
12/leg 1-arm KB overhead lunges
:30 rest
50m Farmer’s walk, 70/hand
:30 rest
:30/leg single-leg wall sit
:30 rest
10 ring body saw
3:00 walk rest
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walk out to tracks and back