3 rounds for quality, 15-20 reps each:
- Sidelying External Rotations
- Sidelying Flexion
- Sidelying Horizontal Abduction
- DB Lateral Raise
- Prone Swimmers

AMRAP13:

15 DU / 45 SU
10 WALLBALLS
100M RUN
1 MIN REST

POST RESULT: ROUNDS

1 RM
100%

A,
Back Squat 3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
If you feel good ,feel free to go for a PR!
Otherwise RPE 8/10

B,
Split Stance Dumbbell Deadlift 20-20-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x10 L/10 R

C,
5 rounds for time of:
3 Back Squats@142/102kg
6 Ring Muscle-ups

Goal: sub 12 mins

D,
For time:
Sled Drag, pick load, 400 m
Reverse Sled Drag, pick load, 200 m
Extended Arm Sled Drag, pick load, 100 m

Weight on the sled should be a moderate weight allowing for a steady march for all drag variations, adjust weight as needed for each.

3xDeadlift+2xHang powerclean+1xPush jerk
-Every 3minx5/Build up
Above knee

4 X MAX REPS PULL-UPS RING ROW

1) 15 wall ball
2) 10cal bike
3) 20-30 DU
4) 10cal row
5) rest

Front squat 6x5/ 3min rest
Go heavy!

4 X MAX REPS PUSH-UPS

Power clean
8-6-4-2-4-6-8