3 rounds not for time:
1 bar muscle-up + 2 strict pull-ups + 3 CTB pull-ups + 4 toes-to-bar OR 5 pull-ups + 5 toes-to-bar
10-14 alternating pistols
+
Every :90 for 15:00 (10 sets):
1 squat snatch starting @ 65% building up to 80-85% max
+
Every :90 for 15:00 (10 sets):
1 squat clean starting @ 65% building up to 80-85% max
+
Every 5:00 for 4 sets:
:30 Assault Bike @ 95-97% effort
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. 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 @ 45; :90 rest
B2. DB deadlift, 3 x 15 @ 100, 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 8, 4010; :60 rest
D2. DB floor press, 2 x 8, 3010; :60 rest
E1. Seated calf raises, 2 x 15, 2010; :60 rest
E2. Glute-ham sit-ups, 2 x 15, 2020; :60 rest
+
walk out to tracks and back
3 NFT complete
A. SS – 95-100-105-110-115-120-120-120-125-125
B. SC – 115-120-130-135-140-150-155-160-165-170
+ 4 :30 assault bike sprints- maintained 80-81 rpm throughout