3 rounds not for time:
10 burpee box jumps, 24/20
5-10 handstand push-ups (strict or kipping)
+
A. Back squat, 5-5-5 @ 60-70% 1RM – treat as a deload, 20X1; 2:00 rest
B. Snatch, build quickly to a single @ 80% 1RM
C. Clean & jerk, build quickly to 80% 1RM
+
Not for time:
50 strict pull-ups, switch grip every time you break rest as needed throughout to ensure quality reps & ROM
+
3 rounds:
20 light reverse hypers
:30 hollow rock
Post results to comments.
AM
15:00 Assault Bike @ Z1
PM
3 rounds not for time:
12 incline DB scap retractions w/palms facing each other
12 Trap 3 w/scap retraction
12 prone DB internal rotations
+
A1. Cyclist squats, 3 x 20, 2010; :60 rest
A2. Seated band hamstring curls, 3 x 8/side, 4010; :30 between legs, :60 rest
B1. Ring dip support w/hands turned out, 3 x :30 w/1 dip @ :10 & :20; :90 rest
B2. Ring pull-ups, 3 x 6, 4010; :90 rest
C1. Band tricep pressdowns, 2 x 10, 3011; :30 rest
C2. Chain bicep curls, 2 x 10, 3011; :30 rest
C3. Standing calf raises, 2 x 10/side, 22X1; :30 rest
+
walk out to tracks and back
3 NFT complete
A. 155,165,175
B. 115
C. 155
50 strict pull ups complete
3 NFT complete