3 rounds not for time:
5 box jumps w/step-down, 30/24
5-10 handstand push-ups (strict or kipping)
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A. Back squat, build quickly to a moderate single for the day, 20X1
+
AMRAP in 20:00:
20 thrusters, 135/85
20 pull-ups
20 bar-facing burpees
+
3 rounds not for time:
:30 Sorensen hold
:30 hollow hold
Post results to comments.
AM
15:00 Assault Bike @ Z1
PM
A1. Incline DB scap retractions w/palms facing each other, 3 x 12; :30 rest
A2. Trap 3 w/scap retraction, 3 x 12; :30 rest
A3. Prone DB internal rotations, 3 x 12; 2:00 rest
B. Single-leg KB deadlift (opposite arm holds KB), 5-4-3-2-1/side @ 35-53-70-88-100; :45 between legs
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10 sets:
:30 of (5 Russian KB swings @ 70 + FLR in remaining time)
:30 rest
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(mostly) naked walk out to tracks and back
Complete.
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A. 400#
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3 rounds plus 6 thrusters. Then I tossed my cookies. Strict pull ups.
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Complete.
3 NFT complete
A. 225
+ 4 rounds + 8 thrusters
+ 3 NFT complete