A. Front squat, 3-3-3-3-3 build so only last triple is tough; begin a set every 3:00
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3 sets:
3-5 muscle-ups
9-15 handstand push-ups
:60 rest
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For time – begin immediately after final :60 rest from the 3 rounder:
50 double-unders
50 row calories
50 wall balls, 30/20 to 10/9
50 double-unders
OR
500m row
40 wall balls, 30/20 to 10/9
300m row
20 wall balls
100m row
Post results to comments.
AM
15:00 Assault Bike @ Z1
PM
3 rounds not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side sleeper stretch
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A1. Box squat to just above parallel, 3 x 6-8, 21X1; :90 rest
A2. Weighted glute-ham raises, 3 x 4-6 @ 10, 20X1; :90 rest
B1. Seated DB shoulder press, 3 x 10-15, 11X1; :60 rest
B2. Strict toes-to-bar, 3 x max solid reps; :60 rest
C1. DB tricep kickbacks, 3 x 9-12/side, 1010; :30 between sides, :30 rest
C2. DB concentration curl, 3 x 9-12/side, 10X0; :30 between sides, :30 rest
C3. Sandbag standing calf raises, 3 x 8/side, 21X0; 2:00 rest
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walk out to tracks and back