Monday the 9th

parker

I.
Mobility:  Shoulders
THEN
3 Rounds
10 Handstand Shoulder Taps
Row 200m

II.
Every 2:00 for 8 Minutes, 3 Snatch Complex @70%+
1 Snatch + 1 OHS + 1 Hang Snatch +1 OHS

III.
3 Rounds
Row 500m
20 Alternating Pistols
20 Chest to Bar Pull-Ups
Rest 2:00

IV. Choose 2

a.
Deadlift 3-3-3 @80%+ of 1RM

b. 10 Minutes
Bike 1500m/Row 1200m
3 Rope Climbs
ME Stone G2S

c.
Run 400m x 4
1:1 Rest

d.
Accumulate 7:00 of Kettlebell Farmer’s Carries
13 Minute Cap.

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Filed under 3 Rounds, crossfit, EMOM, fitness, Olympic Weightlifting, strength & conditioning, WOD

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