20 min amrap ladder: 1 snatch, 85% of 1rm 2

For time: 50 back squats, 95/65 50 kb swings, 53/35

For time: Buy-in: 75 gdh sit-ups 3 rounds: 10 wall

6 min amrap: 30 Double unders* 15 handstand push-ups *sub

10-20-30 reps of: Kb clean & jerks, 53/35 Box jump

4 rounds for time of: 12 thrusters, 95/65 Run 400m

30-20-10 reps of: Squat snatches, 75/55 Wall shots, 20/14 Run

For time: Row 50 calories 50 box jumps, 30/24 50

15 min amrap: 2 bar muscle-ups 4 kb s2oh, 53/35

For time: Run 400m 50 air squats Run 400m 50