3 rounds not for time:
3-6 dragon flags
30-60 double-unders
+
A. Squat snatch, build quickly to a tough single (not a true max), then drop to 85% of that and accumulate 4-8 more singles according to feel; rest as needed
+
3 sets:
:60 moderate/tough DB man-makers (1 = 1 push-up + 1/side row + 1 thruster)
:60 rest
+
Every 4:00 for 4 sets:
:25 Assault Bike @ 95-97% effort
+
3 sets not for time:
10-15 glute-ham sit-ups
10-15 unweighted hip extensions
Post results to comments.
3 NFT complete
A. SS @ 130#, 8 @ 110#
+ 3 sets DB man makers w 25#:
7,8,7
+ 4 sets of :25 assault bike.
3
+ 3 NFT complete