BENCHMARK
20 min amrap
5 pull-ups
10 push-ups
15 air squats

Scaled WOD
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

rest 4min btw sets
Ergo cal

5 Burpee
8 Dual DB Thruster
250m Row

rest 3min btw amraps

12 DB Snatch alt. 22.5/15kg
6 T2B
36 DU

rest 2min btw amraps

2-4-6-8-10..
Clean & Jerk 60/40kg
6 bar Over Burpee

rest 90s btw amraps

alternating A/B
A
Row 12/9 cal
6 Rower Over Burpee
Max WB

rest 1 min before part B

B
40 DU
10 T2B
Max Devils Press alt. 22.5/15

rest 1 min before part A
Flow A-B-A-B-A-B

Box Jump 20
T2B 20
Push Up 20

15 WB
16 DB snatch alt. 22-5/15
6 steps DB OH Walkin Lunge R hand
6 steps DB OH Walkin Lunge L hand
15 Sit Ups

12 C2B
9 Bar over Burpee
6 Front Squat 70/45kg

6 Bar MU
4 Front Squat 80/60kg
30 DU