A. Back squat, build quickly to a moderate double (not even heavy today!)
B. Weighted supinated CTB pull-ups, 3 x 3-4, 21X0; 2:30 rest
+
8:00 for rounds & movement quality:
1 dead hang to inverted, slow & controlled
2 wall walks
3 power cleans, moderate up to 185/125
4 front squats, moderate up to 185/125
+
3 rounds not for time:
4-8 weighted glute-ham raises, 20X1
5-10m handstand walk or :30 tripod headstand hold
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
A. Power clean, build quickly to a single @ 205
+
Every 3:00 for 3 sets:
3 rounds of [5 strict pull-ups + 5 ring push-ups]
+
walk out to tracks and back
3 NFT:
100# med ball
45# DB
A. 165
+ 9 sets :
1:54
1:49
1:50
1:51
1:51
1:51
1:51
1:52
1:51