Work on your goats

14min AMRAP:
400m Run,
20 H2H Swings.

Record score, weight used and any other details.

5 rounds for quality and minimum rest:

2 x Clean and Split jerk (75-80 % of 1RM C&J)
20x hollow rocks (unbroken)
5x L-pullup (unbroken)

For time:

2K Row
50 Wall ball
50 GHD/Weighted sit-up (light weight)
1K Row

Three times fives

For time. 30 reps of each;

Hip Extension
Box Jump
American Swing
Walking Lunge
Knees to Elbows
Push Press
Wall Ball
Burpee
Double Under

Post scaling, modifications and other details.

For Time;
300m Row

21-15-9:
Toes to Bar
Pistol Squat

300m Row

Record details including type of clean (power or full) and type of jerk (push or split, as well as weights used.

Emom 10min
5 push press
10 lateral jumps / 10/20 DU

AMRAP 8 min

10 Thruster (40kg/30kg)
10 Thruster (50kg/35kg)
10 Thruster (60kg/40kg)
10 Thruster (70kg/45kg)
10 Thruster (80kg/50kg)
10 Thruster (90kg/55kg)

Tasapelin ratkaisija: tangon yli burpeet.

5min tauko

AMRAP 6 min

20 Boksihyppy (60cm/50cm)
10 Punnerrus (käsien irrotuksella)
20 Tuplanaruhyppy

5min tauko

AMRAP 4 min

1 Leuanveto
1 Varpaat tankoon