| Lift 3x 6 tempo bench press Last set 6+ 15 fast barbell hip thrusts after every set |
| Workout 3:00 AMRAP rest:90 4:00 AMRAP rest:90 5:00 AMRAP (or finish… if you can) 400m run 30 kb snatches green/yellow 15 ring dips 15 sandbag cleans 100/70 Rx+ from the high rings |
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