5:00-10:00 handstand hold or walk practice
+
A. Split jerk, build to a tough single in 10:00
B. Power clean, build to a tough touch-and-go triple in 10:00
+
AMRAP in 15:00:
150 double-unders
1000m row
50 burpees
+
3 sets not for time:
10 unweighted hip extensions, 2012
:30 top of dip hold w/palms forward
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
+
10 sets:
500m ski erg @ 2:09.0-2:09.9/500m
2:00 rest
+
3 sets:
20 reverse hypers, 90
:90 rest
+
walk out to tracks and back
10:00 HS walk practice
A. 175#
B. Triple @ 165#
+ 1 round + 427 meters
+ 3 NFT complete