4 min AMRAP
200m run with MB 20/14
50 KB swing 53/35
16 single arm Hang DB/KB clean and jerk 53/35 (8 rt, then 8 lt)
12 reverse burpee to 6” touch
16 HSPU (scale to HRPU)

2 minute rest

8 minute AMRAP
Repeat same as above

2 minute rest

AMRAP
Complete same as above for time
(16 minute time cap)

• for the reverse burpee, start standing tall then roll back to tuck position, then without using your hands roll forward to standing, then jump to touch bar/wall 6 inches above your hands. This will require tight core and also use momentum to roll forward to standing again. Scale as needed using hands to assist you up.

• Score is total reps across all 3 AMRAPs, if you complete WOD in the final AMRAP note your time in comments.