“This One”

AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)

OR

19.1 REDO
AMRAP 15:
19 Wallballs
19 Calorie Row

“Goat Day”

EMOM x 20 (5 Rounds):
1. 12/9 Calorie Row
2. Max AbMat Sit-Ups
3. 12 Burpees
4. Max Air Squats

OR

For those competing in the Open that wish to work on specific movements, they can do….

On the Minute x 20
Odd: Movement 1 (Athlete’s Choice)
Even: Movement 2 (Athlete’s Choice)