1st:
amrap 5 @90%
50 Double Unders
25 box Jumps (24/20
15 C2B
10 S to Oh (115/83)
rest 3 min
amrap 7 @85%
50 Double Unders
15 Bar lateral burpees
10 S to OH (115/83)
5 burpee box jump overs (24/20)
rest 4
amrap 9 @80%
50 Double Unders
200m Row
10 S to OH (115/83)
15 no push up burpee box jumps (20)
2nd:
A. EMOM x 12 – 2 tnG SqT Cleans @70-80%; progressing throughout
B. DB SA Row 8-10 Reps x 4 sets each arm
C. 30 min AD @60-70% harder/slower at times: FLUSH