1.) Row 50 cal.
21-15-9
KBS 2/1.5 pood
Burpees to 6 target
Row 50 cal.
2.) 21 total reps to work up to heavy single Back Squat
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
Snatch 5 x 3 @ Low Hang. Low hang is 2-3 inches below knees with knees a little forward of Hang position
4.) 3 rounds
10 Deficit Handstand Push-ups
7 UB Bar Muscle-ups
5.) Run 1 mile