Med ball power drops
4 x 4 - moderate #

3 sets each for times of

15/12 cal row
4 D ball overs  100/70
4 Box jumps  30/24

Rx+ - 150/100
Box - 34/30

Rest 4 min  b/t
All out effort

Warm up
5 x BTN snatch grip press
5 x OH squat
5 x high hang snatch
Use empty bar
3 sets , rest 90s  b/t

Complex
Every 75s for 15 min
1 x high hang snatch
1 x OH squat
1 x snatch
Start at 60% and build

3 rounds for time of
30/25 cal row
15 thrusters  115/75
3 legless rope climbs  15'

After 10 min rest

3 rounds for time of
30/20 cal bike
15 HSPU - kip OK
5/3 MU

3 sets of
5 weighted pull ups
5 weighted dips
5/leg  BSS @ 25% BW DBs
Rest 1 min  b/t all