Back squat, 4x4, 2:00 rest
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For 15:00
1st min- 5 shoulder to overhead (65/95)
2nd min- 8 alternating pistol squats
3rd min- :30 row @high effort
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Not for time:
Accumulate 2:00 front leaning rest on ground
A) DB external rotation, 3x 4-6/arm, :90 rest
B) Front squat, 10x2 @ 50-60% of 1RM, begin a set every :60
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3 sets for even times:
8 hang power cleans (65/95)
10 burpees over the bar
200m run
2:00 rest
Round 1
5 rounds at a moderate pace of:
ME Strict HSPU
7 FS @ 205/130#
10 Bar Facing Burpees
5 min rest
Round 2
20 cal row
50 DUs
20 call row
25 wall ball
15 min AMRAP
Max out Friday
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For time:
12-9-6-3
Power cleans (75/115)
HR push ups
Squat clean, build to a tough single in 14:00 (post on the board)
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AMRAP in 7:00
10 alternating DB snatches
12 box jumps
100m run
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4:00 rest
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AMRAP in 7:00
10 burpees
12 KB swings
30 double unders
