1) Conditioning
4 Rounds
15 Box Jumps (24/20; 20/16); 15 Step Ups (24/20; 20/16)
12 Kettlebell Swing (53/35; 44/26; 35/18)
9 Handstand Push-ups; 3 Handstand Push-ups; 10 sec handstand hold+9 push-ups; 10 sec plank hold+ 9 push-ups
2) Strength
5×3 Squat Snatch
Drop and reset each rep
Start at 60% 1 RM and only move up if every rep feels perfect
3) Interval (Extra Credit)
4 Rounds
Min 1: Max Calories on Bike
Min 2: Max Strict Pull-ups; Max Banded Strict Pull-ups
Min 3: Rest
Score=Total calories and reps
320 Gym 