Warm- up: 5 min easy row + 5 min easy assault + 10 min movement specific warmup

A:
18 min amrap:
50/40 cal row
40 wb
30 db snatch 22,5/15 kg
20m db ohs lunge 22,5/15 kg
10/7 ring mu
100 du.

Cool-down: Walk 10 min outside