Conditioning
10 Rounds for time:
YGIG
8 Alt. One arm devils press
10 DB box step over
@22,5kg/15kg
Timecap 17min

4 Rounds:
Dip 6 (telineessä) V.1-0
Barbell prone row 6 V.1-0
2min Rest

EMOM 6
3 thrusters + 3 pull ups
48kg / 35kg

Thrusters weight difficult but doable
Pull ups -> can be butterfly, kipping, ring row, red banded

Use a weight and pull up option that allows you to perform TNG reps all 6 minutes. Note that you are to use same scale throughout next 4 weeks.

5-5-5-5
TM (1 rep reserve every set)

12x
New every 3rd minute

A) 15/12 Cal Echo Bike
14 DB Snatches

B) 35/28 Cal. Row

C) 15/12 Cal SkiErg
15 Wall Balls

D) 20/15 Cal BikeErg
15 Box Jump Overs

3 rounds:
10 Cross v-up
10 Pull over + crunch
10 Good Morning

MOBILITY 15-20 MIN
(LOWER BODY)
.
30 MIN FOR QUALITY:
2 Min Row /Bike / SU
10m OH Lunge (sandbag/ 2xKB)
2 Min Row/ Bike/ SU
60s Front Rack Hold (2xKB medium weight)

Every 4min for 16min (4 rounds):
15/12cal Row
6 Thrusters 40/28kg
3 Burpees w/ DB's, no jump 35/25kg

in 20min

Build up to 3 RTM

if its not technically good lift it is not a lift.

3 RNDS
10 s. Hollow Hold
10 hollow rock
10s. arch hold
10 arch rock
1 minute rest