* 3 min amrap box push-up
* 3 min amrap neutral grip ring row
* 3 min amrap straight leg box dip
10 minute EMom
1 power snatch, 25 double unders
12 minute ladder
200 meter run
No racks. You must clean the bar, front squat, maneuver to back, back squat. Run 200 meters, then mup.
The front squat, back squat, and mup will ascend in ladder format each round 1,2,3,4,5, etc..the run remains 200 the entire duration.
IE: round 2 will be 2 x fs, 2 x bs, run 200, 2 mups/ round 5 will be 5 x front squat, 5 x back squat, run 200, 5 mups.
Split jerk from rack 5 x 1 hap
Over head squat 5 x 1 HAP