Warm up : 2 rounds of – 50′ of bear crawl, 100′ of high skips, 100′ of karaoke, 100′ of backwards jog

For time:

15 Power snatches

15 Overhead squats

at the 6 minute mark:

30 Box jumps

30 Wallballs

at the 12 minute mark:

45 Lateral barbell jumps (double count)

45 Pushups

at the 18 minute mark:

60 sit ups

60 step ups (per leg)

• These are sprints. The goal is to have at least a minute of rest between couplets. Adjust weights and reps accordingly.