3 rounds not for time:
3-5 dragon flags
30-50 double-unders
+
A. Squat snatch clusters, 4 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 5-6, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
+
Every 3:00 for 5 sets:
:15 Assault Bike @ 95-97% effort
+
3 sets not for time:
6-8/side DB external rotations, 30X0
10 scap push-ups

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