A. Sideways Sled Pull 10 meters R/L; rest 90 sec x 5
45/55/55/55/65

B1. Suitcase Carry 45-55m; rest 60 sec btw arms
30# added
B2. Single Arm DB Push Press x 5-6 @ 31X1; rest 60 sec btw arms
35# 6 reps all sets
x4
Probably could have push pressed 40 at least but getting the db to my shoulder was the limiting factor - on one set there was some particarly sharp pain when I power cleaned it that lingered for about an hour after


C1. Internal Rotation Contract Relax 10 on/5 off x 6 R/L; rest 1 min x 3
C2. Half Straddle hold single leg extension w/2 count pause x 5 reps/leg
These were pretty ugly. Between abduction, hip extension and trying not to externally rotate it ended up a little all over the place once I tried to have each leg doing something different. The leg extension itself was ok though.

+

3 rounds for time:
30 Cross Box Step-Ups 9" box
30 Strict Anchored Sit-Ups
10 Ring Dips
16:12
Stupid ring dips.
The outside of my right leg (from hip to knee, but especially around the hip) got progressively more achy through this.