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
+
A. Power snatch clusters, 4 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip deadlift, 1-1-1, 41X1; 2:00 rest
+
5 rounds for time w/partner:
3 wall walks
9 Russian kettlebell swings
15 air squats
rest while partner works
9 CTB pull-ups
200m run
rest while partner works
+
gun show
Post results to comments.
5 sets:
8 push-ups, 2211
15m crab walk
2:00 ski erg easy
200m walk rest
+
A. Behind-the-neck strict press, 3-3-3-1-1-1, 4112; 2:00 rest
B1. Double KB push press, 4 x 12-16 alternating; :30 rest
B2. DB power row, 10-10-8-8, 11X2; 2:00 rest
+
4 sets:
max strict ring dips, 1010
10 strict ring pull-ups
2:00 rest
+
4 sets:
10/side single-arm bent-over band fly
:30/side weighted plank
30 band tricep extensions
:60 rest walk