Part 1:

40 Burpee Box Jump Overs (24/20)

*Every odd minute: 10 Wall Balls

*Every even minute: 10 KB Swings (53/35)

Part 2:

3 x 3

Pause Front Squats (3 second Pause)

3 x 3 

Pause Front Squats (1 second Pause)

5 x 1 

Front Squat


Olympic Lifting (815pm)

A) Power snatch + 2 hang power snatch

B) Overhead Squat 5 x 3 @ 50X1


Part 1 might take longer than you think, so don't go out too hot.  Stay under control as our heart rate spikes and legs start to lose some juice.  Repeat of front squats from last week, try to match the same numbers under fatigue or even try to build off them.