Open gym from 10-12. We will be on a normal

In 20 min develop a 1rm of the following complex:

For time: 30 handstand push-ups 40 cal row 50 box

15 min amrap: 20 lunges, 135/95 20 chest 2 bar

3 rounds of: Run 400m 17 squat cleans, 95/65 Post

Open Gym only from 10-12

For time: 50 ghd sit-ups 50 calorie row 50 push

20 min amrap: 25 chest 2 bar pull-ups 50 air

5 rounds for time: 5 front squats, 185/115 5 burpees

18 min amrap: 18 box jumps, 24/20 18 kb split