3 rounds not for time – just practice, should not be breathing hard here:
3/side 1-arm DB snatches
3 DB deadlifts
3 DB hang squat cleans
3 DB thrusters
3 DB burpees
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A. Squat clean & jerk, 10 x 1 moderate; begin a rep every :30
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3 sets:
:60 ring muscle-ups
:60 rest
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AMRAP in 5:00, return to round of 21 upon completion of round of 9:
21-15-9 of (power cleans @ 115/75 + overhead squats @ 115/75)
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400m sandbag carry immediately upon completion of AMRAP, pick it up and go
Post result to comments.
AM
10:00 Assault Bike @ Z1
PM
3 rounds not for time:
12/side 1-arm DB retractions
12/side 1-arm DB protractions
:30/side sleeper stretch
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A1. Axle glute bridge, 3 x 6-8, 10X1; :30 rest
A2. Unweighted glute-ham raises, 3 x 15, 20X1; :30 rest
A3. Weighted strict ring dips, 3 x 2-3, 11X1; :30 rest
A4. Weighted strict pronated pull-ups, 3 x 2-3, 11X0; :30 rest
A5. Axle bar JM presses, 3 x 4-5, 20X0; :30 rest
A6. DB preacher curl, 3 x 4-5/side, 20X0; no rest between sides, :30 rest
A7. DB standing calf raises, 3 x 4-5/side; 2:00 rest
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walk out to tracks and back