Rx:
Five rounds for time of:
50 Double unders
35 Knees to elbows
18m Overhead walk @84kg

Scaled A:
5 Rft:
50 DU
30 kte
20 Alt. OH Lunges @40/25

Scaled B:
3 Rft:
150 Single Under
25 situp
12 OHS with pvc

Cap. Time 32'

"Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito."

5min AMRAP

4+4 Pistoolikyykky
6 HSPU

• weighted
• bodyweight
• negatives 5 x 2-3
• feet on the ground 5 x 5-8

15 ROUNDS FOR TIME
2 Hang Squat Clean @70/47 kg
6 Box Jump Overs @60/50cm
RPE: 9

Timecap: 15 mins

2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
15 Banded Ws
20 Alt. Deadbugs

12 deadlifts (47/70 kg)
12 bar-facing burpees

Scaled WOD
AMRAP 12:
12 deadlifts
8 burpees

RX
Overhead Squats
4 sets x 6 reps; Rest 2 min

SCALED
Front Squats
4 sets x 6 reps; Rest 2 min
*Keep weight Moderate across all sets.
(Week 1 of 8 Oly Cycle)

FOR TIME
50 Russian KB Swing @24/16kg
40 V-Ups
30 Kipping Pull-Ups
40 Russian KB Swings
30 V-Ups
20 Chest to Bar Pull-Ups
30 Russian KB Swings
20 V-Ups
10 Bar Muscle-Ups/C2b kipping

Timecap: 16 mins

PERFORMANCE
"DEVIL ON MY SHOULDERS"*
FOR TIME
50 Burpees
15 Ring Muscle-Ups
50 Burpees

---

FITNESS
"DEVIL ON MY SHOULDERS (F)"*
FOR TIME
40 Burpees
15 Reps of 1 Pull-Up + 1 Push-Up
40 Burpees

*This is a Remix of the NCFIT Classic, Devil In The Details.

EMOM x 6 MINUTES
MIN 1: 5 Overhead or Front Squats*
MIN 2: 100m Run

*Start light and build up to or past workout weight.

4x
3min ON/90sec OFF

Alt. A and B

A) 20 Wall Balls
15 KB Swings 24/16kg
+
max Cal. In the remaining time

B) AMRAP of
3 Bar Facing Burpees
5 Thrusters 60/40kg
7 Toes-to-bar