Warmup
Time: 20
Quad SMR (5 min)
+
12 Kettlebell Swings
10 Goblet Squats
10 Ring Rows
12 Box Push-ups
x2
Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing
For Time: (35m Cap)
12-9-6
Hang Power Snatch 75/55->55/35->Kettlebell Swings
Bodybuilders->To Box
Rest 90s
12-9-6
Pull Ups->2x Jumping Pull Ups->Jumping Pull-ups
Wall Balls 20/14->14/10->10/4->Air Squats
Rest 90s
15-12-9
Push Press 75/55->55/35->45/25
35 Double-unders after each set->70 Singles->35 Singles
X2
Expect to push the pace on each of these intervals, Breathing hard with a high heart rate. Movement should be smooth and unbroken throughout. Try to keep times similar across both rounds.