3 rounds not for time:
5-8 empty bar hang muscle snatches
5-8 empty bar thrusters
5-8 empty bar back squats
200m jog or :60 easy Assault Bike
Every :60 for 15:00 (15 total sets, 5 of each):
Sets 1-5: 3 high hang power snatches, light
Sets 6-10: 2 hang power snatches from just below the knees, moderate
Sets 11-15: 1 power snatch, tough
+
AMRAP in 10:00 in teams of 2, alternate completed movements:
10 handstand push-ups
10 toes-to-bar or 10 glute-ham sit-ups
40 double-unders
+
5:00 rest
+
For time in teams of 2-4 – split in any way:
2000m row
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