A1. Power Snatch TnG 3 rep at speed %
A2. 3 seated box jumps
A3. 10 banded squat high jumps
Rest 2-3 min x 5 sets
B. 5 sets
:30 bike calories (sprint)
20 kb swings 70/53
20/15 cal bike
Score = time – calories in :30 sprint
Rest 4-5 minutes between
– Sprint efforts
C1. Weighted pull-ups 2-2-2-2-2
C2. Ring support hold x :10-:20