AMRAP in 23 Minutes:

7 Power Snatch 95, 65
9 Pull Ups
15 KB Swings 53, 35
21 Mountain Climbers/leg

5 Back Squats every minute for 10 minutes (70% max)

30.20.10
Double Unders
Body Rows (false grip)
Run 200m after each round

"Grace" or....

4 Rounds for time:
15 C2B Pull Ups
15 Burpees
400m Run

Wall of Fame "GRACE"

30 Clean and Jerks for time 95#,135#

4 rounds for time each:

300m Row
9 OHS 95, 65
6 T2B
200m Farmers Carry
6 Sand Bag Push Press
9 Box Jumps 30", 24"
** rest 2 minutes in between each round

GYMNASTICS SKILL WORK

AMRAP in 17 Minutes:
5 Thrusters 95#, 65#
7 Hang Power Clean 95#, 65#
10 SDHP 95#, 65#

5 ROUNDS:

3 Power Snatch (70% Body Weight)
5 HSPU
7 Box Jumps 32", 26"