3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
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A. Clean pull, 6 x 1 starting @ 90% clean max and building as long as there is speed at the hips; begin a rep every :90
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 3-3-3 perfect positions over load; :60 rest
B2. Ring dip support (top of ring dip) w/palms facing each other or turned out if possible, 5 x :30; :60 rest
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10 rounds for time w/a partner, trade off completed movements:
200m run
15 wall balls
10 toes-to-bar
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3 sets:
20 light reverse hypers
:30 hollow rock
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gun show
Post results to comments.
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2″ off ground
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Every :60 for 20:00:
1st: 3 strict handstand push-ups
2nd: 2 med ball cleans
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A1. DB pull-overs, 3 x 15, 20X1; :30 rest
A2. EZ bar curls, 3 x 6-8; :30 rest
B1. Glute-ham sit-ups, 3 x 15; :30 rest
B2. Standing calf raise w/sandbag on shoulder, 3 x 10/side; :30 between sides, :30 rest
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walk out to tracks and back