Warm Up:  Down and Back or 400m 
2 x High Knee; Butt Kick; Kick Outs; Lateral Walk, Lunge W/ Twist 

3 Min of cardio: Jump Rope; Skater; Jog; Lateral Overs 

1 Minute: Wall Sit; Palio chair; Band Pull Aparts 

Performance: Find a weight that is comfortable for you 
Every 3 minutes for 15 minutes complete: 
10 Power snatch 
10 Over Head Squat 
200m Run

4 rounds for time: 
30 Sit-ups 
20 Wall Balls 
10 Pull Ups

Fitness: Every 3 minutes for 15 minutes complete:
10 ALT DB Snatch (30/20) 
10 Db Lunge 
200m Run

4 rounds for time: 
30 Sit-ups 
20 Wall Balls 
10 Ring Rows