BASECAMP

Every 2 minutes, alternating for 20 minutes

A. 10 box jumps + 10 mb cleans

B. 10/7 pushups + 10 America KB Swings (55/35#)

VERTICAL X

EMOTM x 12

1 power snatch + 2 OH Squat*

*weight increase is technique driven

Then

3 sets for quality movement

10 Medball Cleans (30,25/20,16#)

10 burpee box overs (24/20″)