A. Squat clean & jerk, build to a tough (not max) single for the day
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For reps/time:
4:00 of (3/2 muscle-ups + 6 power cleans @ 185/125)
4:00 rest
4:00 of (8 strict handstand push-ups or 4 wall walks + 40 double-unders)
4:00 rest
For time:
250m row
15 burpees
25 kettlebell swings, 70/53
15 burpees
250m row
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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 retractions w/palms facing each other
12 Trap 3 initiated w/scap retraction
12 internal rotations on flat bench
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A1. Single-arm KB front rack squats, 3 x 20 (switch arms @ 10), 2010; :60 rest
A2. Single-leg band good mornings, 3 x 10, 4010; :30 between legs, :60 rest
B1. Bar dips, 3 x 5, 3111; :90 rest
B2. Ring pull-ups, 3 x 6, 4010; :90 rest
C1. Lying DB tricep extension, 3 x 8 @ 40/hand, 3010; :30 rest
C2. Concentration curls, 3 x 6-8/side @ 40, 3010; :30 rest
C3. Standing calf raises, 3 x 15/side, 21X0; :30 rest
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walk out to tracks and back