2 Rounds for QUALITY, 3:00 at each station with :30 transition between:

Box-jumps (step-down)

Assault Bike

Rope climbs

10 Russian KB Swings, 70/55#
30 double-unders

EMOM 5:00
2x 3-stop clean-dead + clean-pull + clean
Empty BB or lighter

EMOM 5:00
2x 3-stop snatch-dead + snatch-pull + snatch
Empty BB or lighter

Every 2:00 for 20:00 (10)
:30 Assault Bike for calories

EMOM 10:00 (5 each)
A – 5 Chest-to-bar pullups
B – 5 strict HSPU

AMRAP 20:00
100M Farmer’s Walk, 55/35#
Run 1 lap
Bear crawl down and back

EMOM 5:00
3-stop snatch-deadlift + snatch-pull + snatch
Empty BB or lighter

EMOM 10:00
Power snatch x 1
Build

EMOM 5:00
Snatch-pull x 2
95-105% of 1RM snatch

EMOM 5:00
2x 3-stop clean-deadlift + clean-pull + clean
Empty BB or lighter

“Nancy”
5 Rounds
400m Run
15 Overhead Squats, 95/65#