Every 2' for 12'
Alternating A & B
A
10* Warrior Push Up
5/5* Crocodile roll
10* Hip compression

B
10* Ring row
5 * Strict TTB
5* Kip swing + 1* Pull up + 5* Kip swing

3*
1' Burpee
1' WB
1' DL
1' Medball sit up
1' Hang power clean @50/35kg
1' rest

AMRAP 10:00
10 Power Cleans @52.5/35kg
2 Rope Climbs
10 Front Rack Reverse Lunges @52.5/35kg (5 each leg)

GOAL: 3+rounds

1a) Half-Kneeling Landmine Press: 4 x 8 ea. No rest.

1b) Strict Pull-ups: 4 x 6. Rest 60s.
Options: Band Resisted Pull-ups, strict, self-assisted, ring rows

For time:
9-15-21
Thrusters @ 42.5/30kg
Bar Facing Burpees

Timecap: 9 mins

Extra credit :
Banded Hamstring Curls x 100 total reps. Rest as needed.

Thruster: Build to a 1RM in 10 sets from the rack. Rest 2mins

Option: Heavy set of 3 from the Rack.

Front Rack Reverse Lunges: 5 x 8/side. Rest 90s.
- One moderate weight for all sets

In an 8min Window:
1000m Row
Remaining time AMRAP:
Squat Clean Thrusters @60/42.5kg

Score = total reps
GOAL: 15 + reps

EMOM 10:
ODD Minutes: 10 Deadlifts @100/70kg
EVEN Minutes: 10 Bar Facing Burpees
 Rx+: 12 Reps of each Movement

AMRAP 12 mins:
3 burpee box jump-overs
3 deadlifts @100/70kg
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
.
.
adding 3 reps to each exercise every round.