3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
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A. Power snatch clusters, 3 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip deadlift, 1-1-1, 41X1; 2:00 rest
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5 rounds for time w/partner:
200m run
10 jumping switch lunges
rest while partner works
10 sandbag or plate ground-to-overhead
10 burpees
rest while partner works
+
gun show
Post results to comments.
3 sets:
2:00 Assault Bike
7 strict toes-to-rings
7 ring push-ups
20 GHD Russian twists
200m walk rest
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A. Behind-the-neck shoulder press, 4-4-4-2-2-2, 4112; 2:00-3:00 rest
B1. Arnold press, 3 x 4-6, 2112; :90 rest
B2. Axle Pendlay row, 12-10-8, 1113; :90 rest
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Every :60 for 10:00:
1st: 5 ring dips, 2211
2nd: max strict CTB hold
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3 sets:
10 bent-over DB fly
:60 front leaning rest on ground
12/side single-arm tricep band extension
:60 rest