CF
20 minute amrap of:
5 x chest to bar
5 x left arm dumbbell hang power cleans 22.5kg/15kg
5 x left arm dumbbell push press 22.5kg/15kg
5 x left arm dumbbell front squat 22.5kg/15kg
5 x right arm dumbbell hang power cleans 22.5kg/15kg
5 x right arm dumbbell push press 22.5kg/15kg
5 x right arm dumbbell front squat 22.5kg/15kg
20 x double-unders
Sweat
buy in - 100 / 80 x calorie row
5 rounds of:
30 x wall balls
20 x pull-ups
10 x left arm dumbbell hang power clean & press 22.5kg/15kg
10 x right arm dumbbell hang power clean & press 22.5kg/15kg
5 x muscle-ups
cash out - 100 / 80 x calorie row