AMRAP 7 min

5-10 Kipping Ring Dip
10 Wall Walks

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Scale wall walk amount if needed 10->7->5

3rds, not time

15 strict pull ups
5+5 Turkish get up

Push press 5RM

AMRAP 16

8 push press 50/35kg
8 c2b
16 box over jumps

EMOM 18 min

7 Deadlifts, start around 75%
30" + 30" Block Deadbug
5 + 5 Bent over KB row

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Post DL weights

Dumbbell Pullover
12 reps as heavy as form allows

Keep a tight core, don't let your ribs bounce up and down.

4 Round for time:
20 DB Man Makers (50, 30)
10 DB Front Squats (50, 30)
200 Meter Run / 250m Row / 250m Ski

• 18:00 Cap

Close Grip Bench Press 6 x 9 reps, rest 90"-120"

As heavy as form allows

20m Prowler Push E3MOM x5

RPE 4-5 (hard and fast)

During rest, 10 Push-Up, 10 Pull-Up

Scale if needed

A.
2 rds:
Run easy 400m
SDHP x12
Qoblet squat x12
Du x25

Mobility:
Hamstrings

B.
5 rds for time:
Run 400m
20 DL (60/40)
50 DU

27-21-15 reps for time of:
Row cal
Push presses 50/35kg

5 Rounds for quality

Do each round unbroken if possible

• 3 strict pullups
• 6 Kipping/butterfly pullups
• 3 strict pullups