Warmup
Speed Ladder

3 sets
Hip Mobility Series
10 Down Dog Push-ups
5 Typewriter Pull-ups*

*If you can’t do these, then do 10 regular or assisted pull-ups.

Lift
5 x 1+1+1
Snatch pull + snatch + overhead squat

Conditioning
5 Rounds (every 2 minutes start new round)
2 Suicides (2 x 5/10/15yd)
20 Kettlebell Swings
Rest

Benchmark
AFAP (15 minute limit)
Fran*
Run 400yd
Isabel*
Run 400yd

*if you don’t PR the girls, add 25 Burpees immediately prior to the run