A. Bench press
10-10-10-8
Rest 2:00 between sets

B. For time:
2 rounds
40 wall balls
30 pull-ups
200m run

For 40 minutes:
800m run/1000m row/2000m bike
1 rope climb
20 abmat sit-ups

A. Hip Thrust
3x 6-10
Rest 2-3min between

B. AMRAP 15:
400m run
10 shoulder to overheads
10 deadlifts
-52,5/35kg

A. Weighted pull-up
Build to 3RM
*then 2x max reps bodyweight

B. For time:
21-15-9
Power snatch
Bar over burpee
Overhead squat
-35/25kg

A. Squat snatch
Build to 1RM

B. Back squat
Build to a heavy single @ RPE 8/10
+2×3 paused back squats @ RPE 8/10

MegaWOD:
3x
100 single-under
7 squat snatches 60/42,5kg
+
Rest 5:00
+
EMOM 16:
1. 15/12 cal row
2. 10 burpees
+
Rest 5:00
+
21-15-9
Ring dips
Push presses 52,5/35kg

A. Bench Press
10-8-8-6
Rest 2:00 between sets

B. Dumbbell Lynne
5 sets
Max reps DB bench press 2×22,5/15kg
Max reps pull-ups
*rest as needed between movements and rounds