Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood

8 min EMOM:
3 Clean (squat clean) and Jerk (touch and go)

21-18-15-12-9-6-3 reps for time of:
GHD sit-ups
95-lb. shoulder presses

Scale GHD sit ups to abmat situps or if you have done GHD sit-ups regularly you can also reduce the number of reps eg. 14-12-10-8-6-4-2

Metcon:
“Fat Amy”
50 air squats
10 burpees
40 sit ups
10 burpees
30 lunges
10 burpees
20 KBS
10 burpees
20 KBS
10 burpees
30 lunges
10 burpees
40 sit ups
10 burpees
50 air squats

CAP: 20 min (RX+ weight vest 9/6)

3 kierrosta

1 min soutu
1 min burpee
1 min käsipaino vauhtipunnerrus
1 min laskettelijanloikka
1 min lepo

32 Min EMOM
Alternate
1. 1-5 Ring Mu's ( strict pull up and dip)
2. 30-40 DU's
3. 15 KBS 24/16KG
4. 18/15 CAL Row

Odd: 8 S2OH
Even: 15/12 cal Row

3 minutes proper Row mechanics instruction then,

Two teams

Cycle through one after the next. 100m row as fast as possible.

Each time you've completed your 100m segment, 1 gym length of reverse leopard crawls* followed by 10 scissor jumps.

15 minutes AMRAP. How many rounds will your team get? No jumping ahead in line. Cheer your team on and push each other. Be the winning TEAM.

*If you lose your pattern drop down to your knees and complete few steps of reverse baby crawls to get it back. This should be a fluid continuous movement. Baby crawls over get stuck unsure what foot goes next.

20 minutes

A.
Find your max power clean

Then,

For time:

15-12-9-6-3

Power clean 70/40kg
Strict pull-up

B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Double under or lateral jumps
20 wallball
10 Toes to Bar or Knees to Elbow