For time:
1000m row
50 thrusters 20/15kg
30 pull ups

Step by step. I row, you row. Then trusters...

Curve
Extended Plank Hold
TRX Jump Squat- Row
Double KB Front Rack Hold
Wall Sit
Ski

Rnd 1: 2x20s on:10s off per station (6)
Rnd 2: 1x45s on:15s off per station (6)
Rnd 3: 1x trainers choice

20mins!

12 min AMRAP
20 cal row
30 air squats
40 DUs

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up
walk through

Metcon/Metcon-comp
Friday night lights
open 17.1

Finisher
stretch and roll

17.1

10 DB snatches 50/35
15 Burpee box jump overs 24/20
20 DB snatches
15 Burpee box jump overs
30 DB snatches
15 Burpee box jump overs
40 DB snatches
15 Burpee box jump overs
50 DB snatches
15 Burpee box jump overs

20 minute cap
* All snatches are alternating

Row Conditioning
E3MOMx4 40/35 cal row

AMRAP 12

3 thruster 42,5kg/30kg
3 bar over burpees
6 thrusters 42,5kg/30kg
6 bar over burpees
9 thruster 42,5kg/30kg
9 bar over burpees
12.........
12.......
15........
15.......

5 Rounds:
1:00 Front squat @ load heaviest front rack lunge
1:00 Push Ups
1:00 Row Cal
1:00 Rest

AMRAP 13 min

25 deadlifts 102,5/70 kg
25 wall-ball shots
25-calorie row
25 handstand push-ups

Scale weights as needed.

Gymnastics Strength
5 Rounds NOT for time of:
5 Weighted Strict Ring Dip
5 Weighted Strict Pull up