14 min AMRAP
20 cal row/16 cal bike
20 wall balls 20/14
8 pull-ups
8 jumping lunges

Row or bike
2 rounds
1:00 easy pace
0:30 moderate pace
0:15 fast pace

Then
10 walking lunges
10 Cossack squats

Back rack reverse lunge
Every 1:30 x 8
10 reps (5 per leg)
*increasing in weight for quality

Amrap16

1-2-3...

2x cal ski
Snatch @60
Strict pullup
100 su

WORKOUT:
4 Rounds
250m row
HRPU x 12
Front Squats x 8 (95lbs)
SA Superman x 20

5 Rounds:

250m Row
25′ Handstand Walk
5 Bar Muscle-Ups
25′ Handstand Walk

2 Rounds fore time
66 cal rowing

66 wallballs

66 sit-ups

66 kb swing

66 shuttle runs

66 push press

Snatch grip deadlift 3*3

Find heavy single in 20min

3rnds

5 bench press
5db reverse fly
10m overhead walking lunge

5min 3 reps
5min 2 reps
5min 1 rep