5 min erg
Then
3 rounds
10 Single Arm DB High Pull (5L/5R)
10 Single Arm DB OH Squart (5L/5R)
30 Arch Hold

AMRAP 10
Ascending Ladder
2,4,6,8,10,12,14,16…..
Single Arm Devils Press 22.5/15kgs
*8/6 Cal Assault bike Between Each Round

Rest 5mins

AMRAP 10
Ascending Ladder
2,4,6,8,10,12,14,16…..
Deadball Power Clean & Jerk 45/30kgs
*200m Run Between Each Round

Rest 5min

For time
150 Plate Russian Twists 10/5kgs

800m Walk (Nasal Breathing Only)