Metcon: 10min AMRAP 500m into AMRAP remaining time 30 Double [...]

For time: 15 front squats 30 T2b / hanging knee-raises [...]

A) E2MOM x 12 Min 8-10 x Overhead squat B) [...]

Every 5 minutes x 6 sets 10 cal / 100m [...]

A1) strict pull up @20x1 x 6-10 reps -rest :45- [...]

For time: 10 dumbbell snatches 15 burpee box jump-overs 20 [...]

30 min AMRAP: 200m run 7 Pull Ups 50ft DB [...]

A) Every 3 minutes x 8 sets 3 Back Squat [...]

A1) Push up 6-10 reps @20x0 / or pike push [...]

A) For Time 5-4-3-2-1 Squat Snatch Strict pull up B) [...]