AMRAP 20

8 strict pull ups
20 medball clean 9/6kg
10 V-Ups
400/350m row

rest 2 min. btw. rounds

Alternate for 20 Mins
1. 15 KB or db thrusters 22.5/15kg
2. 2-3 rope climbs
3. 10 Strict T2B
4. 15 Russian KB's 32/24kg

2-4 High Box Jumps,
10-20 Weighted Hollow Rocks,
Rest as Needed

Snatch singles

Every 90 sec x 10, increase load every second set
1.) 70%
2.) 70%
3.) 75%
4.) 75%
5.) 80%
6.) 80%
7.) 82,5%
8.) 82,5%
9.) 85%
10.) 85%

21-15-9
KBS,
box jump over

Find your 1 RM c&j of the day in 20 min

18 min AMRAP

400 m run then 2 rounds of
7 toes to bar
7 power clean 60/40 kg

Goal is to hit toes to bar and cleans unbroken.

Back squat
4x4 reps V2
-rest 2-3 min

400m run,
12 box jump,
8 C2b

21-15-9
Wall Ball
Russian KBS 32/24kg (time cap 6Mins)

Rest 5 Mins at time cap.
At 11 Mins; for Time
75 wall balls
Time Cap 4 Mins.

Push hard on both, can you go unbroken?

Post working time on wodconnect and breakdown in comments.