3 Rounds for quality:
12 Banded bent over row
12 Banded pull apart
12 Banded press

3 x AMRAP1
Max distance HS walk

1min rest between amraps

FOR TIME
Buy in: 30/40 cal Row
4 rounds:
12 Box over jump
9 Pull up
6 Devil´s Press 2x12/16kg KB
TC: 12 min

20 min AMRAP
8 thrusters 40kg/30kg
10 steps waiters walk 20kg/10kg
8 C2B
10 push ups
8+8 kb clean and jerks 24kg/16kg

Dip Bar dips
5 - 4 - 3 - 2 - 1
- Rest 2 min b/w.
- Add weight every round if possible.
- Leave couple reps in the tank.
- Can use red band or do negatives with 3 sec tempo
- Keep feet at the front all times.
- Make sure shoulder is as low as possible at the bottom, mimicking the ding dip depth.

EMOM 6
5 thrusters + 5 pull ups
48kg / 35kg

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

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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 3 weeks.

5 Rounds, every 4:00
8 Bench Press, every set AHAP
16 TTB

3 Rounds:
10 Barbell hip thrust
15/15m KB mixed carry (OH and front rack)
10 GHD Back extension with snatch grip
1min Rest

For time:
100 Double Unders
90 Air Squats
80 Push Ups
70 Knee Hugs
60 Wall Balls
50 Burpees
40 Box Jumps
30 Pull Ups
20 Calories
10 Wall Climbs

Back Squat
3-3-3-3
TM (1 rep reserve every set)

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Conditioning
AMRAP 12
YGIG / round
2 x DB 22,5/15kg
4 Devils press
7 Front Squat
4 STOH