Dynamic Warm-up

5 wall slides
10 thoracic rotations (per side)
10 tall windmills (per side)
10 (each) T-I-W-Y
0:30 twisted cross (each side)
5 wall slides

Metcon (AMRAP)

12:00 AMRAP

50 double unders
10 power snatch (75/55)
10 Overhead lunges (total) (75/55)
50 double unders
12 power snatch
12 overhead lunges
…

Continue adding 2 reps to the snatches and lunges

Row Conditioning

500 m row
rest :90
500 m row
rest 1:00
250 m row
rest :30
250 m row

Score is total time including rest.