1 . warm up
10 min amrap for quality
15 sit ups
15 ring rows
15 push ups
15 ohs with a pvc
15 back extensions
2 . 22 min amrap
30 db snatches
30 t2b
30 cal row
30 box jumps over
500m run
Optional
30 min amrap
50m sled push
30 t2b
30 cal airbike
30 Step over the box with 2 db
500-m run
