3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
+
A. Clean pull, build to the heaviest single that still feels clean-able
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 2-2-1-1 perfect positions over load; :60 rest
B2. :15 top of dip hold + :15 bottom of dip hold, 4 x 1; :60 rest
+
21-15-9 for time w/a partner – P1 complete 21 squats, P2 21 squats, P1 21 burpees, P2 21 burpees, P1 21 pull-ups, P2 21 pull-ups, P1 21 sit-ups, P2 21 sit-ups, P1 15 squats, P2 15 squats, and so on…:
DB/KB goblet squats, heavy!
Pull-ups or Australian pull-ups
Burpees
Sit-ups
+
gun show
Post results to comments.
AM
5 sets:
10 air squats, 3311
45 single-unders
2:00 Assault Bike easy
100m walk
+
A. Behind-the-neck press, 6-6-4-4, 4112; 2:00 rest
B1. Single-arm half-kneeling bottoms-up KB press, 3 x 6-8/arm, :30 between arms, :30 rest
B2. Single-arm KB front rack walk, 3 x 20m/side; :60 rest
C1. 1-arm DB bench press, 3 x 6-8/side, 2121; :30 between sides, :30 rest
C2. DB cross-body snatch, 3 x 6-8/side; :60 rest
+
5 rounds:
30m/side single-arm Farmer’s walk, 70
1 elevator ring dip, :02 @ top, middle, bottom, middle, top
100m walk
PM
10:00 Assault Bike @ Z1
+
5 sets
5/side banded Pallof press
5m bear crawl
:30 front leaning rest on rings