your results...

20 min EZ: 500m Row, 10 SD box jumps, 10 KB Swings, 400m Run, 10 ‘Push-up’ burpees, 10 Ring Rows 3 sets: AMRAP false grip ring pull-ups, AMRAP L-Sit hold on boxes, Rest as needed 3 sets: AMRAP ring push-ups, 3-5 Box shoot throughs, Rest as needed

Warm-up (10 min): 1-arm DB OHWL work to a tough set of 50′ unbroken on each arm A1. 10-8-6-4-2 Unbroken Russian KB Swings, No rest A2. Hip Airplane x3/s, No rest B. Front squat @22X1 2 waves of 5/4/3 – Second wave heavier C1. Banded sled pull throughs 3×20, No

Every 30s x10 (5 min): Tall Snatch, Drop Snatch, OHS 20 min to build to a heavy for the day: Above the knee snatch pull, Above the knee power snatch, Squat snatch 3 Rounds for time: 20 Wall-balls, 10 Burpee box jump overs

A. Strict press 6-6 (Easy), 6-6-4-4 (Tough), Rest 60s between sets B1. Half kneeling 1-arm DB press 3×6/side, No rest, B2. DB Farmers carry x60s, Rest 60s C1. 1 Arm DB Push press 3×10/arm, Rest 60s, C2. 1 Arm DB Row 3×10/arm, Rest 60s