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. 1 squat clean from :02 pause just below knees + 1 squat clean, 6 x 1 moderate; :05 between movements, begin a set every :90
B1. Front squat, 3-3-3 building so only last set is tough; :60 rest
B2. 1-arm DB row, 3 x 4-6/side, 20X1; :30 between sides, :60 rest
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Every :90 for 22:30 (5 sets of each):
1st: :45 L-sit or hollow hold/rock
2nd: :45 max strict pull-ups or tough Australian pull-ups
3rd: :45 row w/feet out of straps working on powerful pulls
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Not for time:
200m 1-arm DB/KB overhead carry, heavy
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
A. Turkish get-ups, 2 x 2/side; :60 between sides
B. Bird dog, 3 x :15/side; :15 between sides
C1. RNT reverse lunges, 3 x 8-10/leg, 3111; :30 between legs, :30 rest
C2. Reverse hyper, 3 x 15; :30 rest
D. Front squat, 5-4-3, 22X1; 2:00 rest
E. Snatch-grip deadlift, 3 x 8, 3110; 2:00 rest
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3 rounds:
6 KB goblet squats, 13X1
:15 rest
:30 front leaning erst on rings
:15 rest
:30 Sorensen hold
:90 rest
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2 sets:
20 windshield wipers
:90 rest
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walk out to tracks and back