3 rounds not for time:
6 med ball over shoulder, light/moderate
10-25’ handstand walk
+
A. Snatch (power or squat), 8 x 2 light/moderate; begin a set every :60
+
3-4 sets even:
50 double-unders
.5 mile Assault Bike or 30/20 row calories
10-15 handstand push-ups
3:00 rest
+
3 sets:
10-20 light reverse hypers
+
gun show
Post results to comments.
3 sets not for time:
:30 bottom of push-up hold
12 plate halos
+
A1. Lateral raises, 3 x 10 @ 8/hand, 20X1; no rest
A2. Band upright row, 3 x 20 w/blue band, 20X1; :90 rest
B1. Bent-over lateral raises, 3 x 10 @ 8/hand, 20X1; no rest
B2. Band face pulls, 3 x 20 w/blue band, 20X1; :90 rest
+
3 rounds:
1 lap around rig overhead banded KB dowel carry, 25/side w/purple bands
1 lap around rig sandbag bear hug carry
1 lap around rig Farmer’s walk, 100/hand
:30 Assault Bike hard
5:00 walk rest
+
walk out to tracks and back
3 NFT complete
+ 8×2 touch and go snatches @ 95#
+ 4 sets 50 du, 20 Cal row, 15 hspu
+ 3 NFT complete