3 ROUNDS
:20 Singles → Fast Singles → Double Unders
10 Groiners
10 Jumping Squats
20 Marching Plank

2 ROUNDS*
5 Inch Worms
5 Behind the Neck Snatch Press
5 Sots press
5 OHS
10 Alt Cossack Squat (back rack optional)
5 Hang Muscle Snatch

*First round with PVC / Second round with barbell.

E2MOM x 10 MINUTES
1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

"DOUBLE AMRAP"*

AMRAP x 6 MINUTES
1 Hang Squat Snatch (115/75)|(75/55)
3 Overhead Squats
25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES
1 Hang Squat Snatch (115/75)|(75/55)
3 Overhead Squats
25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.