3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
+
A. Squat clean, 3-3-3-3 touch-and-go; begin a set every 2:00
B1. Front squat, 2-2-2 building so only last set is tough; :60 rest
B2. Bent-over DB row, 3 x 6-8, 2113 – ugly tempo, be perfect @ top; :60 rest
+
Every :90 for 22:30 (5 sets of each):
1st: :30/side plank
2nd: :60 max strict pull-ups or tough Australian pull-ups
3rd: :60 row w/feet out of straps working on powerful pulls
+
Not for time:
50m/side 1-arm DB/KB overhead carry, heavy
100 light band pull-aparts
Post results to comments.
AM
15:00 Assault Bike @ Z1
PM
A. Turkish get-up, 4 x 2/side; :30 between sides
B. Quadruped hip extension, 4 x :15/side; :30 between sides
C. Reverse hypers, 3 x 10; :60 rest
D. Front squat, 5-4-3-5-4-3, 22X1; :90 rest
E. Snatch-grip Romanian deadlift, 3 x 6-8, 3111; 2:00 rest
F. Windshield wipers, 2 x 10; :60 rest