Every minute on the minute, alternating, for 12 minutes, complete

• 10 unbroken deadlifts
• 7 shuttle runs (25 feet out and 25 feet back)

3× 1+1@70%, jerk-%, rest 2min

12' EMOM
1: 10 ttb/ knee raises
2: 10-12 burpee
3: 10 alt. DB snatch
3' rest
12' EMOM
1: 6 alt. devil press
2: 10 box jump
3: 10/12 cal row

1@up to 73-75% bs-%, rest 3-4min

E5MOM x 2-3

3+3 turkish get up
30s hollow hold
* remaining time easy machine of your choice

AF WEEK 47, Day 2

Finisher:
With a thin band, big sets and a huge pump!

100 Banded Behind the Neck Press
100 Banded Biceps Curl
100 Banded Triceps Extension

2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% - up to the starting weight, rest 2-3min

*use straps

3×2@85-90% cl dl-%, rest 2-3min

lying windshield vipers 3x5/5

10'EMOM
1: 1/1 mixed grip slow eccentric pull up
2: 20" hollow body hold

Work up to heavy