AMRAP 12

Buy - in Row 1000/900m
....Remaining time
14 Box Jumps 24"/20"
10 Push Ups
20 Sit Ups

For Time
50 GHD sit ups
50 Push Ups
50 Overhead Squats
@9/6
@42.5/30
tc 12 min

3x5 @haastava

2x 2+2 @ 60-70%
2x 2+2 @70-75%
2x 1+2 @75-80%

4x3 @50-60%

Build to Heavy Single
Then... 
1 Set of Max Reps @ 80% Heavy Single

On the 2:00 Until 90m

15/12 Cal Echo
Max Handstand Walk
( 12 - 20 )

For time:

150 Wallballs 20/14p to 10/9ft.

EMOM 30 Double unders. Start at DU´S

9 - 15

5 Min Foam Roll / Own Mobility
4 Min Ergo
3 rounds:
10 Banded Pass Through + 5 Band OHS + 30s Band Overhead Squat Hold
2 min Lat Stretch

5 GM
5 BS
5 Elbows Rotations
5 SN Press
5 Sn DL
5 OHS

Then...

30 Elbow plank to Push Up Plank
30 Banded Pull Aparts

Back squat 2 RM, then 3 sets @ 80 % (choose reps)