Skill

40-30-20-10

** Calories of choice
** Box jump

WOD

Every 1:30 for 10 rounds:

Three-position snatch

** Start light and increase

Swift

5 RFQ:

** 5 Tempo hand release push-ups
** 5 ea. Tempo split squats
** :20 Hollow body hold
** 20 Banded pullaparts