A) Warm up:500 m row
3 rounds not for time:
10 Dowel pass through
10 reverse grip dowel pass throughs
30 second wall facing handstand hold
10 beat swings
B) Every 90 seconds for 9 minutes:
5 Strict dips at 3010
C) 20 minute AMRAP:
50 wall balls 20 lb/14 lb
50 double unders
40 box jumps 24″/20″
40 toes to bar
30 chest to bar pull-ups
30 burpees
20 Power cleans (145 lb/100 lb)
20 Jerks (145 lb/100 lb)
10 Power snatch (145 lb/100 lb)
10 muscle ups
