AMRAP 10min:
Rx:
20/15 cal Row
15 Wallball
10 Box over jump
2/1, 4/2, 6/3... Muscle up

Skaalattu:
20/15 cal Row
15 WB
10 Box over burpee

Masters:
20/15 cal Row
15 Wallball
10 Box over jump
1,2,3... Hyppy Muscle up

5 Rounds:
5 Handstand Pushups
10 Power Clean, (60/42.5)
15 Burpees
20 Kettlebell Swings, (24/16)
25 Wallball Shots, (20/14)

(Rest 3min between sets)

Every 30s. for 10min:
1 Thruster (70-80%)

5 pull ups
10 burpees
20 press ups
30 squats
40 shoulder press (power bag)
50 sit ups
40 shoulder press
30 squats
20 press ups
10 burpees
5 pull ups

For time

AFAP (As Fast As Possible)
75 Kettlebell Swings 24/16kg
1600m Run
75 Kettlebell Swings 24/16kg

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A.
Five sets of:
Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 45 seconds
Single-Leg Glute Bridges x 12-15 reps each leg @ 2011
Rest 45 seconds
Wall Climbs x 2-4 reps
Rest 45 seconds

B.
In teams of two, alternating full rounds, complete a total of five rounds each for time of:
Row 250 meters
10 Dumbbell Thrusters

5x1 (Snatch Pull + Hang Snatch)
Focus on technic!!

1. Work up to a heavy double bottom up Front Squat
2. 2×8 Front Squats

7 RFT:
7 Power cleans (42.5/30)
7 Thrusters (42.5/30)
7 Bar-facing burpees