Wam-up

2 min row/ski/bike/run

— then:

2 rounds:

5 DB/BB muscle cleans

20 forward-backward bunny hops

20 lateral bunny hops

5 yoga pushups with downward dogs calf stretch

Then, take 6 min to build to your working load on the barbell or dumbbells

Endurance

Hero WOD: “Havana”

25 min AMRAP:

150 double unders

50 pushups

15 power cleans [BB: 185/125 lbs, DBs: 2×65/45 lbs]

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

Power lifting

Warm Up

3 Rounds or 10 Mins

:45sec Ski or Row

5 Seal Pose into Down Dog

10 HEAVY KB Russian Swings

5/leg Single Leg KB Romanian Deadlift

Sumo Deadlifts

5 reps @ 30% of 1RM Deadlift- LIGHT

5 reps @ 40% 1RM

5 reps @ 50% 1RM

Sumo Deadlifts

In 20 Minutes take as many sets needed to:

Work up to a 3 Rep Heavy @ 8/10 RPE – NOT MAX!!

8/10 RPE – you can do about 2 more reps at the heaviest weight of the day

Start @ 60% of 1RM Deadlift & Build to 3 Rep Heavy

Bench Warm Up

2 Rounds or 5 Minutes

10 Banded Pass Throughs

15 Band Pull Aparts

5/arm Single DB Bench

Incline Bench Press

In 15 Minutes take as many sets needed to:

Work up to a 3 Rep Heavy @ 8/10 RPE – NOT MAX!!

8/10 RPE – you can do about 2 more reps at the heaviest weight of the day

Start @ 60% of 1RM Bench Press & Build to a 3 Rep Heavy

-Then-

1 Drop Set of AMRAP @ 70% of Todays Max Weight

Dynamic Effort DAYS

Bench Press

EMOM for 8 Mins

3 reps at 55% of 1RM – Think explosive push.

3 Sets of Quality all at 7/10 RPE

10 Barbell Z-Press

10 Barbell Good Mornings

20 Banded Face Pulls

20 Banded Tricep Extensions

20 Hanging Leg Raises