A. Warm up B. 15 Min. AMRAP 9 Pull ups b 7 Ring dips 5 Box Jumps C. For time 100 Push ups 200 Sit ups 300 Air Squats D. 500 Meter Row Rx Program Tempo Back Squat 10 x 50% 3210 10 x 60% 3210 5 x 75% 3110 5 x 80% 5 x 85% Barbell curls x 20 9 Min. EMOM Hip P. Clean + Hang P. Clean + Low Hang Clean Gwen 15-12-9 Clean + Jerk ( TNG) Foul: 10 Burpees 