3 sets not for time:
30-60 unbroken double-unders
10-15m handstand walk or :30 nose-to-wall hold
+
A. Snatch pull, 5 x 1 starting @ 95% snatch max & building to 105% for the final rep; begin a rep every 2:00
B. Push press, 5-5-5-5 touch-and-go @ shoulders moderate – smooth reps; begin a set every :90
+
3 rounds for time:
500m row
15 kettlebell swings, 70/53
15 burpee box jumps w/step-down, 24/20
+
3 sets not for time:
15 glute-ham sit-ups
:30/side plank
Post results to comments.
AM
10:00 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
+
5 sets:
1000m ski erg @ 2:11.0-2:11.9/500m
3:00 rest
+
3 sets not for time:
:30 hollow hold
:30 Sorensen hold
+
walk out to tracks and back
3 NFT complete
A. 135-140-145-150-155
B. 115-125-135-145
+ 13:58
+ 3 NFT complete