3 rounds not for time:
10-15 toes-to-bar
10 alternating pistols
+
Every 2:00 for 16:00 (8 sets):
1 squat snatch starting @ 65% building to 80-90% max
+
Every 2:00 for 16:00 (8 sets):
1 squat clean starting @ 65% building to 80-90% max
+
Every 5:30 for 3 sets:
:35 Assault Bike @ 95-97% effort
Post results to comments.
AM
15:00 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. Push-up w/scap push-up @ top, 3 x 12; :30 rest
A4. Sleeper stretch standing against wall, 3 x 12/side; 2:00 rest
B1. Alternating barbell forward lunges, 3 x 16; :90 rest
B2. DB deadlift, 3 x 15, 3010; :90 rest
C1. Low box step-up, 3 x 20; :90 rest
C2. Hip extensions, 3 x 12, 2012; :90 rest
D1. Unsupported DB row, 2 x 10, 4010; :60 rest
D2. DB floor press, 2 x 10, 3010; :60 rest
E1. Seated calf raises, 2 x 15, 2010; :60 rest
E2. Swiss ball sit-ups, 2 x 15, 2020; :60 rest
+
walk out to tracks and back
3 NFT complete
A. SS- 95-100-105-110-115-120-125-125
B. SC- 115-120-125-130-135-140-145-150
+ 3 sets of :35 assault bike sprints