AMRAP in 20 minutes 9 Froggers 11 Reverse Burpees 300 meter Run 35 Squat Jumps from a Med Ball 12 Lateral Raises (any weight

2 Rounds for time of: 200m Run (100m 2nd round) 5 strict pull-ups or barbell rows 95/65 10 plyo push-ups 15 air squats 20 over bar Plank...

Warm Up: 2 rounds, Bassa Bassa Mobility Flow Then EMOM x 3 (light weight) 3 x Cuban Press with plates 3 x Muscle Snatch 3 x Behind Neck...