12min AMRAP
50 Double unders
50m DB Farmers carry
25 GHD Sit ups
22.5/15kg

5 rounds for time:
10 L/10 R Single Arm DB STOH 20/15kg (pick a challenging weight)
Rest 30 secs
15 Burpees (all out)
Rest 30 secs
- Goal is to go unbroken sets on the DB, but challenge yourself under fatigue! Give everything you got on the burpees and try to maintain the same pace every round and see where you crash and burn!

For Time light KB FRAN

21-15-9
DBL Kb Thruster
Pull Ups

@20/12

Weighted Straight Leg Sit-ups: 3 x 10 each. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

1:00 Pass Trough
1:00 Around Worlds
1:00 + 1:00 Lat Stretch
1:00 Knuckle Drags
1:00 Russian Baby Makers

4x
2min SkiErg
2min Echo Bike
2min Row
2min Rest

Squat Snatch

1 x 3 x 40%
1 x 3 x 50%
1 x 3 x 60%
1 x 3 x 75%
1 x 2 x 80%
2 x 1 x 85%

Snatch Balance

4 sets:

5 Snatch Balance 30 - 40%

4 rounds :

20s side plank ( L )
20s side plank ( R )

into...

20s Banded Pull Apart
10s Rest

into....

20s Banded Goodmorning
10s Rest

1:00 + 1:00 Barbell Forearm Smash
1:00 + 1:00 Pigeon Pose
1:00 + 1:00 Couch Stretch
1:00 Russian Babymakers