A. 1 squat clean + 1 hang squat clean + 3 front squats, 3 x 1 starting moderate and building to a tough set; rest as needed
+
For time(s) on a running clock, rest the balance of any 10:00 window:
@ 00:00: 21-15-9 of (row calories + DB thrusters @ 50/35/hand)
@ 10:00: 21-15-9 of (CTB pull-ups + burpees)
@ 20:00:
21 Assault Bike calories
:60 rest
15 Assault Bike calories
:60 rest
9 Assault Bike calories
Post result to comments.
AM
10:00 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. Axle glute bridge, 3 x 3-4, 21X2; :30 rest
A2. Unweighted glute-ham raises, 3 x 10, 20X1; :30 rest
A3. Strict ring dips, 3 x max (-2), 11X1; :30 rest
A4. Strict pronated pull-ups, 3 x max (-1), 11X0; :30 rest
A5. Axle bar JM presses, 3 x 6-8, 20X0; :30 rest
A6. DB preacher curl, 3 x 6-8/side, 20X0; no rest between sides, :30 rest
A7. DB standing calf raises, 3 x 6-8/side fast; 2:00 rest
+
walk out to tracks and back
Strength – 95-145-175-175
Row/thruster – 5:05
C2b/burped – 6:52
Air dyne-?