1 . 3 min amrap

3 hang power snatches

3 burpees over bar

rest 3 min

3 min amrap

3 hang power clean & jerk

3 burpees over bar

2 . 4 rounds of

1st min 4-6 bar muscle ups / banded muscle ups / box m.u.

2nd min 8-12 hspu / 10 pike push ups

3rd min 60 du / 45 heavy rope jumps

4rth min rest