A. Bench press
Build to a heavy 2 in 4 sets
*after each set 10-15 reverse fly

B. 2-2-2-2 minute intervals
8 burpee box jump overs
60 double-unders
Max reps toes-to-bar time remaining

A. EMOM 9:
1. 2 hi-hang power snatch 60-65%
2. 2 hang power snatch 70-75%
3. 1 power snatch 85-90%

B. 8x 1:00, 1:00 off:
7 ground to overhead 42,5/30kg
Max distance shuttle run

”Lupo”

For Time (with a Partner)
Cash-In: 1,943 meter Row
100 Wall Ball Shots (20/14 lb)
90 Deadlifts (135/95 lb)
80 Hand Release Push-Ups
70 Box Jumps (24/20 in)
60 Toes-to-Bars
50 Burpees
40 Power Cleans (135/95 lb)
30 Push Presses (135/95 lb)
20 Weighted Lunges (20/14lb)
10 Thrusters (135/95 lb)
Cash-Out: 1,967 Row

With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Only one athlete can work at a time.

A. Back squat
10-8-6-4
Squat every 3:00

B. AMRAP 15 With partner:
1. Row
2. 1 round of:
5 strict weighted pull-up
10 deficit push-up
15 goblet squat

A. Ring muscle-up practice

B. Echo/Assault bike
25s sprint x 4 sets
3:00 rest between

A. Deadlift
Build to a heavy 5 @ RPE 8/10

B. Hip Thrust
2×15 band around knees

C. Bulgarian Split Squat
2x 12+12 farmer hold @ Heavy

A. Bench press
Build to a heavy 3 in 5 sets
*after each set 10-15 reverse fly

B. 2-2-2-2 minute intervals
10 pull-up
10 thruster 42,5/30kg
Max reps bar over burpee in time remaining
-Rest 2:00 between intervals