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. Overhead squat, 3-3-3, 55X1; rest as needed
B. Hang squat snatch from pause just below the knees, 6 x 1 moderate; begin a rep every :90
C. Double overhand axle Pendlay row, 8-6-4, 1113; :90 rest
+
3 sets @ sustainable effort
15/10 strict pull-ups
10 DB thrusters, tough unbroken
:60 walk rest
200m run or 250m row or 15/10 Assault Bike calories
:60 walk rest
+
3 rounds not for time:
30m 1-arm KB front rack carry + 1-arm KB overhead carry (switch sides @ 15m)
Post results to comments.
AM
10:00 barefoot run @ easy pace
2:00 RKC plank
:60 handstand hold
1 monkey bar travers
PM
4 sets as warm-up:
15m back yoke walk
15m overhead yoke walk
15m front yoke walk
rest as needed
+
A. Quadruped hip extension, 5 x :15/side; :15 between sides
B1. Duck walk, 3 x 15m; :30 rest
B2. Single-leg Romanian deadlift, 3 x 6-8/leg light; :30 between legs, :60 rest
C. Front squat, 3-3-3-2-2-2, 22X1; 2:00-3:00 rest
+
Every :60 for 10:00:
1st: 15 sled drag
2nd: 6 glute-ham raises + :15 Sorensen hold
+
3 sets:
10 pause wall balls
:30 rest
10 ring body saws
:90 rest
+
walk out to tracks and back