3 rounds as warm-up, not for time:
5 box jumps w/emphasis on hip extension – 20 for the 1st, 24 for the 2nd, 30 for the 3rd
10 incline DB scap retractions
15 scap push-ups
+
A. 1 squat snatch from high hang + 1 squat snatch from just below the knees + 1 squat snatch, 6 x 1; begin a set every 2:00
B. 1 & 1/4 front squat, 2-2-2-2; 2:00-3:00 rest
+
AMRAP in 7:00:
2/1 bar muscle-ups
6m handstand walk (3 mat lengths)
4/2 bar muscle-ups
6m handstand walk
6/3 bar muscle-ups
6m handstand walk
and so on…
OR
AMRAP in 7:00:
3 strict pull-up (CTB if possible)
3 wall walks
6 strict pull-up
3 wall walks
9 strict pull-up
3 wall walks
and so on…
+
optional:
50/35 Assault Bike calories
+
10:00 very easy aerobic work immediately following conclusion of Bike sprint – walk/spin/row

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