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 clean, 5-4-3-2 touch-and-go moderate/tough; begin a set every 2:00
B. Clean-grip Romanian deadlift, 3-3-3-3, 31X1; 3:00 rest
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AMRAP in 18:00 w/a partner, partners trade of each completed movement (not completed rounds):
6 CTB pull-ups or 3 muscle-ups (bar or ring)
9 toes-to-bar
15 air squats
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bis, tris, abs work of choice
Post results to comments.
5 sets:
10 overhead squats, 2211
45 single-unders
2:00 Assault Bike easy
100m walk rest
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A. Behind-the-neck shoulder press, 6-6-4-4, 4112; 2:00-3:00 rest
B1. Single-arm half-kneeling bottoms up KB press, 4 x 6-8/arm; :30 between arms, :30 rest
B2. Single-arm KB front rack walk, 4 x 20m/side; :30 between arms, :30 rest
C1. 1-arm DB bench press, 3 x 6-8/arm, 2121; :30 between arms, :30 rest
C2. 1-arm DB snatch, 3 x 6-8/arm; :30 between arms, :30 rest
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5 sets:
30m/side 1-arm Farmer’s walk
1 elevator ring dip w/?02 pause @ top, middle, bottom, middle, top
:60 walk rest