WOD 19.9

PART A: Double Warm up
100 SU
10 Ring Row
20 Push Ups
30 Sit Ups
40 Squats
100 SU

5 Rounds: AMRAP 3min
3 Power Cleans (advanced) - Medball Cleans (beginners)
6 Pushups
9 Air Squats

PART B: METCON, Time Cap 8 min
10 DU / 2 Power Snatch - Push Press (beginner)
20 / 4
30 / 6
40 / 8
…continue for 8 min

REST 3 min:

Time Cap 8 min
5 Cal. Row - SU (beginner) / 2 Power Clean & Jerk - Medball Clean&Press (beginner)
10 / 4
15 / 6
20 / 8
…continue for 8 min

CFCKB