A. Front squat, 2-2-2-2-2 build so only last double is tough; begin a set every 3:00
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3 sets for reps, pick up where you left off:
2:00 of (5 muscle-ups + 10 DB thrusters @ 50/35/hand + 50 double-unders)
:60 rest
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Every 3:00 for 3 sets:
:60 row hard
200m run
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10:00 easy cool-down and/or mobility
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
3 rounds not for time:
12 scap pull-ups
12 barbell overhead shrugs
12 scap push-ups
:30/side sleeper stretch
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A. Air squats w/slingshot, 3 x 50; 2:00 rest
B. DB death march, 4 x 10m tough; :90 rest
C1. 1-arm DB row, 3 x 6-8, 10X0; :60 rest
C2. 1-arm DB bench press, 3 x 6-8, 11X1; :60 rest
D1. Peterson step-ups, 3 x 50/side to blue mats; :30 between sides, :30 rest
D2. Reverse hypers, 3 x 10 moderate; :60 rest
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walk out to tracks and back