Three rounds of:
One 90-seconds set of:
Row 12/9 calories
12 jump squat
Rest one minute
One 90-seconds set of:
15 back extension
12 oh lunges w. Empty bar
Rest one minute
Workout 20.1
10 rounds for time of:
8 ground-to-overhead
10 bar-facing burpees
♀30 kg, ♂ 43 kg
Emom 16 minutes:
Odd: 10 pull-up
Even: 3 thruster (for load)
AMRAP in 10 minutes:
Ladder power clean (75/50)
10 toes to bar