Metcon (AMRAP – Rounds and Reps)
20 min AMRAP in teams of 2 w/ equal work
200 Cal Row
*You may only accumulate meters while partner completes Bar hang
120 Alt Lunges
*you may only accumulate lunges while partner holds wall sit
60 Alt Hang DB Snatches 50/35
60  Toes to Bar
60  Wall Balls @ 20lb/14lb

Rx+ 30lb to 10ft/20lb to 9ft
55+/15-; 40/20
20lb to 9ft/12lb to 9ft

rest 10 min
Metcon (No Measure)
10 min flow
:45 Deadbug movement
SA KB Press 12 reps/arm
Standing Double arm DB Hammer Curl, 15 reps