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 snatch, build quickly to a moderate/tough single – goal is no misses due to load
B1. Back squat, 2-1-2-1 (second 2 & 1 heavier than the first 2 & 1), 22X1; :60 rest
B2. 1-arm DB row, 4 x 3-5/side, 1112; :60 rest
+
3 rounds for reps – pick up where you left off in previous round:
4:00 of (8 strict handstand push-ups + 12/8 Assault Bike calories + 24 double-unders)
2:00 rest
+
3 sets:
15m/side heavy 1-arm Farmer’s carry
:30/side star plank
rest as needed

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