A. Bench press
Build to a heavy 5 @ RPE 7/10
*then 2×5 90%

B. Narrow grip Larsen press
3×10-12 reps @ RPE 7-8/10

C. Feet elevated ring row
1x max reps
*then 2 rest pause sets, must get the same number of reps as in the max reps set.

A. Shoulder press
3×6 @ RPE 7/10

B. 2-2-2-2 minute intervals of:
10 chest-to-bars
15/12 cal row
AMRAP OHS 42,5/30kg in time remaining
*rest 2:00 between intervals

A. Hi-hang squat snatch
3×3 60%
1×2 65%
2×2 70%

B. AMRAP 20:
200m run
20 abmat sit-up
20 alt. goblet reverse lunge 22,5/15kg
50 double-under

MegaWOD:
1600 run
50 strict ring dips
50 squat cleans 60/42,5kg
1200m run
50 strict pull-ups
50 box jump overs
800m run
50 box step-ups 1×22,5/15kg
100 v-ups

A. 3 sets:
5 front squat @ RPE 7-8/10
Rest 1:00
1 Strict weighted pull-up @ heavy
Rest 2:00

B. For time:
10-9-8-7-6-5-4-3-2-1
1-arm devils press
Goblet squat
-1×22,5/15kg

AMRAP 24 W/partner:
15 hang power clean
15 shoulder to overhead
15 front rack reverse lunge
-42,5/30kg

A. Bench press
Build to a heavy 8
*then 4×8 85%

B. 2-2-2-2 minute intervals, rest 2:00 between
15 push-ups
15/12 cal row
Max reps sit-ups