Run 100m Forward, Run 100m Backward then 2 rounds of :30s at each station:
Push Ups, Squats, Tuck Jumps, Superman holds
Amrap in 10 Min:
13 Burpee Box Jump
14 Wall Ball Shots
Burgener Warm Up. Then 10 Min to find a 5RM hand Power Snatch
Trainer assigns weights and allows for athletes to move up in weight if form is perfect.