3 rounds
12+12 db walking lunge
- rest 90sec
6-8 strict chin up
- rest 90sec

• 3sec eccentric phase in both movements
• leave two reps in the tank

For time:
50 db box step overs 45/35 lbs
40 db deadlift
30 shoulder to overhead
20 walking lunge
10 devils press

• käsipainot roikottaen

Tc: 13 min

-Movements / Efficiency
-Strategy
-Practice rounds

65% x5
72.5% x 5
77.5% x3x5 (3 sets of 5)
77.5% x5 +

Post AMRAP in comments. Go off your actual max of more if it’s been easy.

3-3-3-3-3

4-4-4-4-4

5 x 5 OHS

• rest as needed

We have previously hit 5x5

Now 5x3 so increase the weight if possible

3 Rounds, For Reps:

1:00 Thrusters (40/30kg)
1:00 Power Cleans (40/30kg)
1:00 Box Jump Overs (24/20")
1:00 Pull-Ups
1:00 Row Cals
Rest 1:00 Between Rounds

8-10 x E90SEC

1-2 snatch