3 sets not for time:
30-60 unbroken double-unders
5-10m handstand walk or :30 nose-to-wall hold
+
A. Power clean & split jerk, build quickly to a tough single for the day
B. Push press, 3 x 10 touch-and-go @ shoulders light – focus on smooth reps; begin a set every 2:00
+
4 rounds for steady reps, pick up where you left off:
3:00 of [8 clean-grip deadlifts @ 185/125 + 8 bar-facing burpees + 16 alternating box jump/step-down or step-up/step-downs @ 24/20]
:60 rest
+
3 sets not for time:
4-8 weighted hip extensions, 2012
:60 front leaning rest on rings
Post results to comments.
AM
15:00 Assault Bike @ Z1
PM
A1. DB Cuban press, 3 x 12 @ 5/hand; :30 rest
A2. Band external rotations, 3 x 12; :30 rest
A3. Band pull-aparts, 3 x 12; :30 rest
A4. Band dislocates, 3 x 12; :30 rest
A5. Behind-the-neck band press, 3 x 12; 2:00 rest
+
12 sets:
500m ski erg @ 2:10.0-2:10.9/500m
2:00 rest
+
3 sets not for time:
:30 hollow hold
:30 Sorensen hold
+
walk out to tracks and back
3 NFT complete
A. 165
B. 85-95-105
+ 6 rounds + 8 burpees over the bar
+ 3 NFT complete