For time:
30/24 cal row
30 double front rack kb squat 24/16kg
20/16 cal row
20 double front rack kb squat

Advanced: heavy sandbag squat

2-position Squat Clean (High Hang/above the knee)

12min EMOM:
2-position Clean (High Hang/above the knee)

Add loading after 3 sets.

AMRAP 7

4-8-12-16.... Push Ups
20 Straight Leg Sit-ups

3 x 2 pause front squat
- leave one rep in the tank
- rest 3 min btw sets

20' AMRAP

5 dead lifts
5 hang cleans
5 front squats
5 push press
5 back squats

Rx 70 lbs

Metcon (time)

5 Rounds, 6:00 send-off:
300/250m row
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air squats

3 x 3 Back squat, AHAP.

Gymnastic skillwork

AMRAP in 10 minutes of:
10 Pistols, alternating
10 Toes to bar
10 KBS 32/24kg

For time:
100 Sit-ups 20/10kg

Back squat 2-2-2-2-2-2