A. Hang squat snatch, build quickly to a tough triple – no misses
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3 rounds for time:
10 CTB pull-ups
30 double-unders
10 toes-to-bar
30 double-unders
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For reps w/a partner, partners trade off each completed set:
5:00 max sets of 10 kettlebell swings
2:00 rest
5:00 max sets of 10 burpees
2:00 rest
5:00 max sets of 150m rows
+
gun show
Post results to comments.
3 rounds not for time:
12/side 1-arm DB retractions on bench
12/side 1-arm DB protractions on bench
12/side sleeper stretch against wall
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A1. Goblet squats, 3 x 10 @ 100, 2010; :30 rest
A2. Unweighted glute-ham raises, 3 x 6-8, 20X1; :30 rest
A3. Ring dips, 3 x :30, 1111; :30 rest
A4. Weighted strict fat bar pull-ups, 3 x 4-6, 21X0; :30 rest
A5. Axle bar JM presses, 3 x 7-10, 3010; :30 rest
A6. DB preacher curl, 3 x 5-6/side, 3010; no rest between sides, :30 rest
A7. DB standing calf raises, 3 x 20/side fast; 2:00 rest
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walk out to tracks and back
A. 115
3 rounds focusing on stringing butterfly ctb- 8:24
+ 3 sets w Linnea
144 kbs w 53#
118 burpees
84 calories on rower