CNJ daily max
Push press 5x2
GHD extension 4x15

Bench press with uneven weights 4x8 reps

20 min AMRAP:
5 HSPU (no parallettes)
10 toes through rings
15 med ball cleans (14#)

For time:

21-15-9
Thruster 60/42,5
C2B
Then:
Row 60/50 Calories
27 rower over burpees
100 Du´s

Row 2500/2200m
50 TTB
50 Cal Ab / 75 cal row

Front Squat

3x3@70%
3x3@80%

1 x 12 @50%

AMRAP 8

Ski 750/700m
10 DB Snatch 35/25kg
Remaining time Max distance Hs walk

Front Squat

7-6-5-4-5-6-7 AHAP

Send Off 3:00

Run 400m
20 burpees
Run 400m
19 burpees
Run 400m
18 burpees
.
.
.
Run 400m
1 burpee.

Time cap 60min.

Your score is your time.

AMRAP 20:00
20 Walking Lunges
20 Calorie Row or Bike or Ski Erg Cals
20 Single Arm DB Hang Power Clean + Jerk @50/35lbs (10 each side)