Warm Up:

3 Rounds:

8 Box step ups 

3 Jump Squats 

2 Rounds:

8 PVC pass throughs 

3 Empty bar RDL + 3 hang high pulls + 3 hang muscle snatch + 3 hang power snatch 

Conditioning:

5 Rounds for Time (18 min cap)

12 Power Snatches (or 20 alt. DB Snatches)

15 Box Jump Overs (or Lateral Squat Jumps over DB)

27 Situps