Every 2 minutes for 12 minutes:

• Nose to wall HS Hold 45-60 seconds
• Hollow rock/hold 45-60 seconds

5 sets for times:

• Power snatch x 5 (115/65)
• HSPU x 10 (sub pike push ups banded hspu)
• C2B pull-ups x 15 (sub pull ups or ring rows)
• Rest 3 minutes between sets

3 sets for Times:

• 50 KB swings (32/24)
• Rest 2 minutes between sets