AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row

RX
10 rounds for time of:
8 ground-to-overheads 43/30kg
10 bar-facing burpees

Time cap: 15 min

SCALED
10 rounds for time of:
8 ground-to-overheads 30/20kg
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 min

MetCon
5 x 3 min AMRAP
7 Pushups
5 Burpees
3 Front Squats

record total reps

10 rounds of:

10 push-ups
10 dips
20 sit-ups

A,
For time:
30 Pull-ups
50 Devil Press, 15/10kg
150 Double Unders
Goal: Sub 10 min

B,
3 rounds for quality of:
10 Rower Seat Rollouts
10 Rower Pikes
Double Kettlebell Front Rack Carry, pick load, 15m
Double Kettlebell Front Rack Carry- heavy

Amrap 15 of
15 wb
15 kbs 24 kg

10 rounds every 90s

Snatch pull + 2 hang squat snatch

1,2,3,4,5,6,5,4,3,2,1

Alternate
Ski
Cycle
Row
Run

Keep heart rate 130-150 bpm

1. 5 Ring Pull-Up
2. 10 Hollow Rock
3. 8 Diamon Push-up

Ring Muscle-up Progression