AMRAP in 15 min:

15 Cal Row

5 Dual KB Hang Clean and Jerks at 53/35#

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For Time:

50 Cal Row

40 Sit Ups

30 Air Squats

20 Ring Rows

10 DB Devil Presses at 50/35#

20 Ring Rows

30 Air Squats

40 Sit Ups

50 Row

CrossFit

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Shoulder Warm Up:

5 Rounds: NFT w/ red band

20 Seated Banded Rows

20 Tricep Extensions

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Core Warm Up:

5 Rounds: NFT

10 V-Ups

20 Barbell Good Mornings

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AMRAP in 5 min:

4 Unbroken Strict Ring Dips

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A.) 3-Position Clean (floor, below knee, above knee) + Split Jerk:

- 1 x 60%, 1 x 65%,1 x 70%, 3 x 75%

B.) Front...