20min AMRAP
Row for Calorie
"Cindy"
5 Pull Up
10 Push Up
15 Squat

*One partner is rowing for calories while the other completes a round of Cindy. Then swap. Score is total complete rounds + total calories.

308 calories + 21rds = 309

WOD ---

4 Rounds for Time

33 Double Unders
50 Med Ball Rotational Slams (25 each side/20#)
15 Ring Rows
10 DB Swings (40#)

5 person team Start with run team must complete thrusters w/o bar touching ground. Then pull ups one person at time. Then end with 400 m run.

For time:

Cash in:
30 P.Cleans 40 kg
Five rounds of:
5 Shoulder to overhead 60 kg
7 Frontsquat
9 Toes to bar
Cash out:
30 P.Cleans 40 kg

50 Box Jumps (24"/16")
50 Jumping Pull Ups
50 KB Swings (16kg/12kg)
50 Walking Lunges
50 K2E
50 Push Press (20kg/10kg)
50 Back Extensions
50 Wall Ball Shots (10kg/6kg)
50 Burpees
50 Double Unders

FOR TIME:

500m Row
50 Box Jumps
50 Push-ups
50 Sit-ups
50 Jumpin pull-ups
50 Back Extensions
50 Dips
20 Turkish get-ups 1.0 pd (alternate arms)

3 attempt 1RM:

Back Squat
Strict Press
Dead Lift

Work .on knees out

21-15-9

Front squat 60/42,5kg
High box jump

4 rds

10 push-up
10 ring-dip
15 walking lunge SAOH 16 kg
15 walking lunge SAOH 16 kg