3 rounds not for time:
6-12 strict pull-ups
30-60 double-unders
+
A. Squat snatch, build quickly to a tough single (not a true max)
+
For time:
20 squat snatches, 75% of A
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Every 5:00 for 3 sets:
:30 Assault Bike @ 95-97% effort
+
3 sets not for time:
15 glute-ham sit-ups
15 unweighted hip extensions
Post results to comments.
AM
12:00 Assault Bike @ Z1
PM
A1. Passive-to-active hang from bar, 3 x 12; :30 rest
A2. Overhead barbell shrugs, 3 x 12 @ 45; :30 rest
A3. 1 push-up + 1 scap push-up, 3 x 12; :30 rest
A4. Sleeper stretch standing against wall, 3 x 12/side; 2:00 rest
B. Kneeling hip thrusts, 5 x 20 w/:03 descent on first 10 then fast; :90 rest
+
3 sets:
10 axle Pendlay rows @ 110
30m straight arm prowler push, 110 on sled
3:00 rest
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walk out to tracks and back
Complete.
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Worked up to 205#
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Used 135# 2:41
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All rounds at 90+rpm
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Dnd
3 NFT complete
A. SS @ 135#
+ 20 @ 100#- 3:30
+ 3 sets of :30 assault bike @ 95-97% complete
+ 3 NFT complete