Couple of AMRAPS
Sprinkles
Warm-up
tabatta bike or erg @ 80%
Gymnastics
EMOM10
Odd- 50ft Handstand Walk
Even- 10 Alternating Pistols. Add weight if you need a challenge
Oly
Snatch
Work up to a Heavy Double
WOD
In 5 Minutes Complete
500m Row
15 Burpee Box Jumps
Then AMRAP
Toes to Bar
Rest 2 Minutes
In 5 Minutes Complete
500m Row
15 Burpee Box Jumps
Then AMRAP
Overhead Squats 135,95
Rest 2 Minutes
In 5 Minutes Complete
500m Row
15 Burpee Box Jumps
Then AMRAP
Bar Muscle-ups
EMOM: handstand walks 3/5 were unbroken, pistols with 35 and 44 lbs
Snatch: 185, hit 195 2/5 attempts
WODs: 39 + 36 (18 reps) + 30 (10 reps) = 105, subbed 155 front squats