9 13 20 or 9 14 20

Class

A. @ 0:00-7:00
AMRAP [7]
1 sHSPU + 1-3 False Grip Ring PU
2 sHSPU + 1-3 False Grip Ring PU
*add 1 sHSPU each round
@ 10:00-20:00
Build to a Heavy double OHS

B. q(6:00)x4
AMRAP [3]
200m Run + 15 bar-facing burpees + max OHS 65/45lb
REST [3]
*rd 2 200m+12BFB+75/55OHS
*rd 3 200m+9BFB+95/65OHS
*rd 4 200m+6BFB+115/85OHS

Home Workout (Bodyweight/Limited Equip)

A. q(6:00)x4
AMRAP [3]
200m Run + 15 bar-facing burpees + max GS
REST [3]

B. 3 sets
10 Curls
10 DB tricep extensions
Rest 1:30