AMRAP 30
500m Row
3 rounds of Strict Cindy
* 1R = 5 Strict Pull ups + 10 Push ups + 15 Squats
* Row 10m = 1 rep

AMRAP 16
15/12 Cal Row
5 Wall Walks
10 DB Hang Power Clean 50/35lb
20 steps, Walking Lunges

[ Team of 3]
For time of :
150 GHD Sit ups
60 Muscle ups
90 Power Snatch 115/75lb
* Time Cap 25:00

A.
Snatch
1-1-1-1-1-1-1

B.
3~5 sets
10 Snatch Grip Deadlift @ Today Heavy
:45~1:00 Handstand Hold
* Rest as needed between sets

AMRAP 12
6 Burpee Pull ups
16 SA DB Overhead Lunges 50/35lb
48 Double Udners

[ Team of 2]
00:00 ~ 15:00
5 rounds for time of (Each)
300/250m Row
* Alternating rounds

15:00 ~ 30:00
5 rounds for time of (Each)
10 Hand-release Push ups
15 Wallball 20/14lb
* Alternating rounds

[ Team of 2 ]
AMRAP 20
60 DB Snatch 50/35lb
60 Pull ups
40 DB Lateral Burpees
40 Chest to bar
20 SA Devil Press
20 Bar Muscle Muscle ups

10 rounds for time of :
2 Devil Press 50/35lb
4 DB Thrsuter 50/35lb
8 Box Jump Overs 30/24inch

[Team of 2 ]
Amrap 20 minutes
6 Bar Muscle ups
9 Clean & Jerk 115/75lb
12 Lateral Burpee over the bar
* You Go, I Go

A.
Clean & Jerk
1-1-1-1-1-1-1

B.
3~5 sets
10~15 Deadlift @ Today Heavy
10~15 Deficit Push ups
* Rest as needed between sets