Cash out:  Ab mat sit ups x 100

Basic & Performance

Front squat: 75%x3x10 sets

Back squat: 75%x3x3 sets

Snatch balance no dip; 3, 2, 1, 1, 1 (snatch drop)

Snatch balance with a dip: 2, 1, 1, 1,

Pull ups-strict-25 total

THEN:

Complete as many rounds and reps as possible in 7 minutes of:

• 40 Kettlebell Swings (24/16 kg)
• 30 Push Press (65/45 lbs)
• 20 Box Jumps (24″/20″)