A:3min row for cal
2min rest
3min amrap
12 DU
6 Burpees
6 TTB
2min rest
3min row for cal
2min rest
3min amrap
12 DU
6 Burpees
6 TTB
2min rest
3min row for cal

AMRAP 15
13 HSPU
8 Squat clean 60/50/42,5/40

EMOM 20
min 1-10 alternating 60 sec btw. hang on rope&pistols
min 11-20 hang on pull up bar & v-ups

6 Rounds For Time:
400m Run
21 KB Swings (24\16kg)
12 Pullups

Skill: RMU drills

Wod: "Elizabeth"
21-15-9
Sq clean@60/40
Ring dips

Wod: go hard and fast on cleans but break ring dips up to avoid burning out.

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 superman
10 hollow rocks
5 v-ups

Metcon/*Rx(25)
5 giant sets
100m run
8 bent over row
8 db curls
8 tri oh extension
8 strict pull ups/mod as needed
8 db strict press
8 vertical sit up
100m farmers carry(choose weight)

Finisher
30 t raise
2 min samson stretch
60 cross crunch

4min AMRAP:
20 DU
4-8-12-16... HSPU

4min Rest

3min AMRAP:
15 DU
3-6-9-12... HSPU

3min Rest

2min AMRAP:
10 DU
2-4-6-8... HSPU

2min Rest

1min AMRAP:
20 DU
Remaining time HSPU

For time:
21-15-9 DB hang squat snatch 20/15kg
9-6-3 MU

Scale MU's: 21-15-9 C2B/Pull-ups

Body Armor (B)
3 Giant Sets:
10 Dumbbell Push Presses
15 Weighted AbMat Sit-ups
Max Close Grip Push-ups
20 GHD Sit-ups
Rest 2 Minutes Between.

21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats
Men: 50 kg
Women: 35 kg