3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Squat clean, build quickly to a tough single for the day – not a max, no misses
B1. Front squat, 2-2-2, 40X1; :90 rest
B2. Pendlay rows, 5-5-5, 1112; :90 rest
+
For reps/time:
5:00 strict pronated pull-ups – return to dead hang even if down to singles
5:00 rest
For time w/5:00 cap:
100 wall balls, 30/20 to 10/9
+
3 rounds not for time:
7-10 moderate reverse hypers
20 GHD Russian twists
Post results to comments.
A. Single-leg good morning, 3 x 8/leg @ 45, 3111; rest as needed
B. Overhead squat, 4-4-4-4 @ 45, 6611; rest as needed
C. Back squat, 7 x 3 @ 95-115-135-155-175-195-215(2), 22X1; 3:00-5:00 rest
D1. Double KB front rack lunge, 3 x 10/leg @ 25/hand; :30 between legs, :30 rest
D2. Hip extensions, 3 x 10 unweighted, 2112; 2:00 rest
+
3 sets @ 80% aerobic:
50m forward sled drag
:30 rest
10 pause wall balls
:30 rest
50m reverse sled drag
3:00 rest