3 rounds easy:
5 scap pull-ups
5 hanging leg or knee raises
10 Russian kettlebell swings
5 goblet squats
10:00 to build to a challenging hang squat clean
+
Every :60 for 10:00 (5 sets of each):
1st: 5-10 strict pull-ups
2nd: 10 unbroken wall balls
+
For time:
25/20 row calories
15m heavy DB @ shoulders walking lunges
+
5:00-10:00 mobility work – coach-led
Post results to comments.
A. 185 (PR?!?)
B. 10-9-8-7-6 on pull ups, 20# wall balls
C. 1:29 w 40# dumbbells. Hard to lunge fast!
A. Built to 170 and did power instead of squat
B. 5 pull ups every round, dB shoulder to overhead 35 lbs in each hand
C. 20 row cals And 10 assault bike cals- 1:30