A. Front squat, 2-2-1-1 building to a heavy single for the day, 20X1; 2:00-3:00 rest
+
4-6 sets according to feel/consistency – get in at least 4, if there is no significant drop off then continue up to 6:
12/9 Assault Bike calories
3 bar muscle-ups or 3 strict CTB pull-ups or 1 rope climb
3 squat cleans, moderate up to 185/125
3 bar muscle-ups
3 squat cleans
2:00 rest
+
3 sets not for time:
10 moderate reverse hypers
4/side single-arm unsupported bent-over DB rows, 4010
:30/side plank
Post result to comments.
AM
15:00 Assault Bike @ Z1
PM
3 rounds not for time:
12/side 1-arm DB retractions on bench
12/side 1-arm DB protractions on bench
12/side sleeper stretch against wall
+
A1. Goblet squats, 3 x 10 @ 70-88-100, 2010; :30 rest
A2. Unweighted glute-ham raises, 3 x 6, 20X1; :30 rest
A3. Ring dips, 3 x :30, 1111; :30 rest
A4. Strict fat bar pull-ups, 3 x max (-1) unbroken, 21X0; :30 rest
A5. EZ bar lying tricep extension, 3 x 8-10, 3010; :30 rest
A6. EZ bar curls, 3 x 8-10, 3010; :30 rest
A7. DB standing calf raises, 3 x 8-10/side, 10X0; 2:00 rest
+
walk out to tracks and back
A. 175-185-195-200
+ 4 sets:
9 assault bike calories
1 rope climb
3 SC @ 125
3 bar muscle-ups
3 SC @ 125
+ 2 sets:
9 assault bike calories
3 strict CTB
3 SC @ 125
3 strict CTB
3 SC @ 125
5:54, 5:34, 3:24, 3:36,
2:50, 2:38
+ 3 NFT complete