3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy sleeper stretch
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A. Squat clean from :02 pause just below knees, build to a moderate single – no misses, no grinding out of the hole
B1. Front squat, 5-5-5 building to a tough set; :60 rest
B2. 1-arm DB row, 3 x 6-8/side, 20X2; :30 between sides, :60 rest
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Every :90 for 22:30 (5 sets of each):
1st: max (-1) unbroken strict pull-ups or max chin-over-bar hold up to :30
2nd: :45 L-sit or hollow hold
3rd: 200m run
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Not for time:
200m 1-arm DB overhead carry, tough – switch sides as needed
Post results to comments.
AM
15:00 Assault Bike @ Z1
PM
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side sleeper stretch
+
20:00 @ 70% effort:
5 strict pull-ups
10 push-ups
15 air squats w/sling shot
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A1. Terminal knee extensions, 3 x 25/side w/hard flex @ back; :60 rest
A2. Reverse hypers, 3 x 9-12 moderate/tough; :60 rest
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walk out to tracks and back