3 rounds not for time:
12 plate halos
12 bent-over DB fly, 1011
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power snatch, 2-1-2-1-2-1 (each 2-1 heavier than the previous 2-1); rest as needed
B. Clean-grip deadlift, build quickly to a moderate single, 21X1 – not a max
+
AMRAP 20:00 in teams of 2-3 – each teammate completes a full round while the others rest, so go fast while it’s your turn!:
10 toes-to-bar
200m run or 250m row or .3 mile Assault Bike
15 air squats
+
gun show
Post results to comments.
A. Wide-stance good morning, 3 x 6-8 light, 4111; 2:00 rest
B. Axle overhead squat, 4 x 4 empty, 6611; rest as needed
C. Back squat, 9 x 2 @ 95-115-135-155-175-195-205-215-225, 22X1; 3:00 rest
D. Straight-leg deadlift, 3 x 8 @ 135-165-185, 4121; 2:00 rest
+
4 sets @ sustainable effort:
12/leg single-leg KB overhead reverse lunge
:30 rest
50m Farmer’s walk, 70/hand
:30 rest
:30/side single-leg wall sit
:30 rest
10 ring body saws
3:00 rest
+
walk out to tracks and back