A. 1 squat clean + 1 hang squat clean + 3 front squats + 1 squat clean (can drop between 3rd front squat and last squat clean), 5 x 1 moderate; begin a set every 2:00-3:00
+
3-5 sets for even reps:
:60 ring muscle-ups or strict pull-ups or rope climbs
:60 rest
:60 alternating pistols (weight if these are easy) or overhead walking lunges, 55/35 plate or 75/55 barbell
:60 rest
:60 row calories – last set near-max effort
:60 rest
+
3 sets not for time:
7-10 moderate reverse hypers
15 band face pulls w/pause @ back
: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 @ 100, 2010; :30 rest
A2. Unweighted glute-ham raises, 3 x 8, 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 JM presses, 3 x 8-10, 3010; :30 rest
A6. DB preacher curl, 3 x 6-8/side, 3010; no rest between sides, :30 rest
A7. DB standing calf raises, 3 x 20/side fast; 2:00 rest
+
walk out to tracks and back
A. No squats. Did pulls.
1 pull 2 shrugs. Up to 325. No belt
+
15-12 pull up
20 back exstentions
23 cal give or take 1-2
+
Complete.
A. 105-115-125-135-145
+ 3 rounds (hand ripped)
2 muscle ups
24 pistols
18 calories
-same each round
+ 3 NFT complete