Two heavy sets of bench press

9 rounds for time:
2 ring muscle-ups
15 wall-ball @9/6kg

target 8-12min, 90%

S:Jumping mu/ low-ring transitions/pull-ups + ring dips, jumping pull-ups + push-ups

2 Rounds ( As many calories as Posibble )

AMRAP 3

25 Box Jump Overs 24/20"
Max Calories Echo Bike

Rest 2:00

AMRAP 3

30 Wallball Shots 20/14p
Max Calories Bike Erg

Rest 2:00

AMRAP 3

20 Deadlift 80/60kg
Max Calories Row

Rest 2:00

EMOM x 10

5x 2 pc&j
5x 1 pc&j

5 rounds for time:

• 5 Power Clean ( as heavy as possible)
• 5 Bench Press (as heavy as possible)
• 5 Muscle Ups (Scale to Strict C2B)

Hip thrust 1RM

AMRAP 18

Row 30 calories
20 Burpees over Rower ( Step over allowed )
10 Power Cleans 60/42,5kg

Split as you like.

For time, completed anyhow:

80 dumbbell hang squat cleans

40 bar muscle-ups / Chest To Bar Pull-ups / Pull-Ups / Jumpping Pull-Ups

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbells

♂ 50-lb (22.5-kg) dumbbells

In 20min, find your days 6 rep max bench press.

Push press
3-2-2-1-1-1

Scaled WOD
For load:
Push press
3-3-3-3-3-3