Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
DB snatch review/practice + find your weight
A. Front squat or overhead squat, 10:00 to build to a heavy set of 3 (begin each set w/a squat clean or squat snatch if possible)
B. DB bench press, 3 x 6-8, 21X1; 2:00 rest
+
For time:
40 pull-ups or Australian pull-ups
400m run
40 wall balls
+
3 rounds not for time:
:30/side plank
20 band good morning
Post results to comments.