WARM UP: 200m Run 15 Ring rows 10 Air squats 5 Burpee broad jumps 10 Jumping squats 15 Ring rows SKILL: Superset 4 Rounds: 12 Seated Box Jumps 16 Bent over KB/DB rows WOD: For Time: Run 800m 10-9-8-7-6-5-4-3-2-1 DB ALT Snatch total Box Jumps Run 800m