Single Arm DB Snatch: 4 x 3 ea arm
DB Thruster: 4 x 5 (heavy!)
Toe Touch Crunch: 4 x 20
Weighted Pullups: 3 sets of 3-6 reps with as heavy as possible load
Perform the following 4x
80 sec on = do 20 KB High Pulls then as many Rocket Jumps as possible; at 90 sec, take 60 seconds rest and then repeat.
Score = cumulative Rocket Jump rep count