WARM UP: Plyos SKILLS: Alternating with a partner: 800 M Run 600 M Run 400 M Run 200 M Run WOD: 3 Rounds for Time: 16 Kettlebell Alternating Step Up’s 20 V-Ups 16 KB Alternating Lunges 20 Hollow Rocks

WARM UP: 200m Run 20 Jumping Jack 20 Seal Jumps 10 Lunge to Instep 5 Inch Worm + PU 30 Banded Pull Aparts 10 “Power Y” with the band SKILL: Max complex of Squat Snatch+Hang Squat Snatch WOD: “Randy” 75 Power Snatch for time