Not for time:
30-20-10
DB Renegade Rows (total)
DB Push Press Alternating Arms (neutral grip) (total)
DB Hammer Curls
*Use the same weight for all 3 movements.

Then,

100-75-50
Banded Pushdowns
Banded Pull-aparts

• Score = one positive thing from your week!
• 18:00 Cap

1a) Inverted Rows, Supinated Grip: 3 x 12. Rest 30s.
1b) DB Neutral Grip Floor Press in Bridge: 3 x 12. Rest 30s.

• Done with palms facing in (neutral) grip

3 rounds
2+2 TGU 24kg/16kg
4+4 bent press 24kg/16kg
10 front squats 70kg/50kg

1A) T2B 5x10
1B) Dip 5x3

Core stuff

3rds for quality:

20 Hollow rocks
Rest 30 sec
50m (50m/arm) Single arm farmers carry 32/24kg
Rest 30 sec
20 superman rocks
Rest 30 sec

With 10 Minutes on the clock:
Row 1000m
With the remaining time AMRAP:
20 Barbell Rows @42.5/30kg
10 Push Press @42.5/30kg

Rx+: @52.5/35kg

6 x 1 Clean & Jerk, AHAFA

21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run

Rx Barbell – 60/42.5kg
Rx Kettlebell – 32/24kg

Time cap: 16min.

3 rounds
300m run
3 Bar MUs
10 push ups

6+3+6+3+6+3
(67%+72%+67%+77%+67%+82%)
Rest 2min. between sets.