3 rounds not for time:
15 overhead squats, start empty barbell and finish w/a set @ 95/65
1-6 bar muscle-ups
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5 sets for reps:
:30 handstand push-ups
:30 rest
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For time w/a partner:
400m run – partner 1
400m run – partner 2
160 wall balls – split as desired w/only 1 working at a time
80 CTB pull-ups – split as desired w/only 1 working at a time
400m run – partner 1
400m run – partner 2
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gun show
Post results to comments.
3 sets not for time:
:30 bottom of push-up hold
12 plate halos
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A1. Lateral raises, 3 x 15 @ 5/hand, 20X1; no rest
A2. Band upright row, 3 x 15 w/blue band, 20X1; :90 rest
B1. Bent-over lateral raises, 3 x 15 @ 5/hand, 20X1; no rest
B2. Band face pulls, 3 x 15 w/blue band, 20X1; :90 rest
C1. DB preacher curl, 3 x 15/arm @ 20, 20X0; :30 between arms, :30 rest
C2. Axle skull crushers, 3 x 15 @ 50, 20X1; :60 rest
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Not for time:
200m overhead banded KB dowel carry, 25/side w/purple bands
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Every 4:00 for 5 sets:
:25 Assault Bike @ 97% effort