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. 1 high hang squat clean + 1 hang squat clean from below the knees, 6-8 x 1 moderate; begin a set every :90
B1. Back squat, 3-3-3, 22X1; :60 rest
B2. 1-arm DB row, 3 x 6-8/side, 1112, :10 between sides, :60 rest
+
5 sets even – make it sustainable:
5 strict handstand push-ups or seated on floor DB presses, 31X1
15/10 Assault Bike calories
45 double-unders
2:00 rest
+
2 sets not for time:
15m/side 1-arm KB front rack carry
15m/side 1-arm KB overhead carry
:30/side weighted star plank (DB in off hand)
Post results to comments.
AM
25:00 Assault Bike very easy spin
+
5:00 hip mobility
PM
A. Turkish get-ups, 4 x 2-3/arm; rest as needed
B. Quadruped hip extension, 5 x :15/side; :15 rest
C1. RNT reverse lunges, 3 x 8-10/leg, 3111; rest as needed
C2. Reverse hyper, 3 x 12-15; rest as needed
D. Front squat, 5-4-3-5-4-3 @ 135-165-185-155-175-195, 22X1; rest as needed
E. Snatch-grip Romanian deadlift, 4 X 8 @ 135-165-185-205, 31X0; rest as needed
+
4 sets:
20 barbell windshield wipers
rest as needed