WOD

3 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders From 2:00-3:00, 35-lb. dumbbell push jerks From 3:00-4:00, pull-ups From 4:00-5:00, 35-lb. dumbbell hang squat cleans Rest 5 minutes between rounds.

35/25

Comp Rx:

1. Ring Muscle-Ups 3 Rounds: 25% of Max Unbroken Muscle-ups 35% of Max Unbroken Muscle-ups 45% of Max Unbroken Muscle-ups Rest as little as needed between unbroken sets and rest 2:00 between rounds.

2. Overhead Squat 5×3

3. Snatch 7 Sets (Building to a Heavy): Power Snatch + Low Hang Squat Snatch + Overhead Squat

then

Heavy Single Snatch 3×1 (Between 85-92%)

4. Conditioning AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80)