| Weightlifting |
| Every 3 minutes, for 15 minutes (5 sets): |
| Five sets of: |
| Hang Snatch + Snatch (SQUAT) |
| Rest 20 seconds |
| Tall Box Jumps x 1.1.1.1.1 |
| (rest 5 seconds between jumps; step down each time) |
| Workout |
| Three rounds for time: |
| 400 meter Run |
| 15 Overhead Squats (115/75 lbs) |