A fun AMRAP. As far as you can go in 10 minutes couplet, with a heavy load + Gymnastics movement. The Front Squat needs to be taken from the ground — you can Squat Clean the first rep. Top performers should aim to get 10+ rounds.
As many reps as possible in 20 minutes:
25 KB swing (53/35)
25 GHD sit ups
NOTE: Goal is to get 4+ rounds, so consider doing the GHD sit ups to parallel instead of the full ROM if you think those will slow you down too much. The KB swings are full ROM to overhead and should be done unbroken, if possible. It will be easy to go slow on the row, pick a pace and hold yourself to it.