3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Snatch-grip Romanian deadlift, 3-3-3-3, 3111; 2:00 rest
B. 1-arm DB bench press, 3 x 10-12/side, 40X1; :60 between sides
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Every 3:00 for 3 sets – rest remainder of 3:00 window:
10 power cleans, 115/75
15 burpees
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3 sets not for time:
5/side standing Pallof presses, 3030
10 unweighted hip extensions, 2012
30-50 double-unders
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10:00 mobility work of choice
Post results to comments.
AM
A1. Half-kneeling 1-arm KB clean & press, 3 x 8/side; :30 between sides, :30 rest
A2. Quadruped elbow to opposite knee, 3 x 10/side; :30 between sides, :30 rest
B. Ring face pulls w/high elbows, 3 x 10; :60 rest
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10:00 Assault Bike @ Z1
PM
5:00 thoracic rotation
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10:00 as easy warm-up:
150m row
10 elevator push-ups w/:01 pause @ top, middle, bottom
:15/arm single-arm ring hang
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A1. Seated on floor DB press, 12-10-8-6, 2112; :30 rest
A2. Upright DB row, 4 x 6-8, 1112; 2:00 rest
B1. Neutral-grip DB bench, 3 x 6-8, 4211; :30 rest
B2. Multi-grip pull-up cluster (4 different grips), 3 x 3.3.3.3; :90 rest
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3 sets:
:30 handstand hold
15 tough hand-over-hand sled pull
:60 rest
8 strict handstand push-ups, 30X1
60 single-under w/blue rope
2:00 rest walk
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walk out to tracks and back