20 min AMRAP
In pairs / split anyhow

30m DB OH walking lunge (22,5/15kg)
20 DB Box Step overs (60/50cm)
10 Strict HSPU
5m HS walk

5 rounds
500m row
400m run

tc 25min

A) 3x6 dead stop deadlift @70-80% 1RM

B) On the minute for 12min
1. Weighted DB box step-up 2x22,5/15
2. Double under
3. Sit-up
4. Rest

AMRAP20 with partner, ygig
run 200m
row 200/150m
50-60 du

A run, B run, A row, B row, A du, B du…

Squat Snatch 1 RM

In 20 minutes find in Squat snatch 1 RM

5 Rounds:
21 Wallballs 9/6kg
18 Alternating Dumbbell Power Snatches 22,5/15kg
15 Box Jumps
12 Toes to Bar

AMRAP 12:
15 Power Cleans 40/30kg
30 Double Unders
15 Wallballs 9/6kg
30 Double Unders

3 Rounds For Time [30 Minute Cap]:
500/400 Meter Row
40 Wallballs 9/6kg
30 Alternating Dumbbell Power Snatches 22,5/15kg
20 Toes to Bar

8 Rounds For Time:
3 Bar Muscle-Ups
6 Front Squats 75/50kg
15/9 Cal Row / 9/6 cal Assault Bike

Modification 1
8 Rounds For Time:
5 C2b
6 Front Squats
15/9 Cal Row / 9/6 cal Assault Bike

Modification 2
8 Rounds For Time:
7 Pull-ups
6 Front Squats
9/6 Cal Row/ 7/4 Calorie Assault Bike

AMRAP 8

1 Squat Clean
2 Front Squat
6 Bar Over Burpees
3 Box Jumps 30"/24"
Rest 0:30

Barbell : 75/60kg