Read – Box Squat vs Regular Squat-Which is best for your goals? from Barbend.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups

Lift
10 Minutes:
Barbell Snatch Progression/Practice

Then 25 Minutes:

Levels 2-4

4x
8 “Paused” Bench Press
Sets across: all work sets at the same weight – 70% of working 1RM
Rest 3 minutes between sets.

Levels 0/1
For these circuits, you should have about 30 seconds rest each minute.

A.
3x
8 Seated Press
16 Ring Rows
24 Alternating Swings
30 seconds Side Plank R
30 seconds Side Plank L

Rest two minutes between Circuit A and B.

B.
3x
8 Floor Press
12 Single Arm Row R
12 Single Arm Row L
30 seconds Hang Knee Tucks (pause for 2 seconds with knees up each rep)
30 seconds Plank Up/Down

Conditioning

“Suckas Need Bodyguards”

12 Minutes AMRAP

Levels 3/4
5 Sandbag Getups
10 Handstand Push-ups
15 Pull-ups

L4 – 5 Chest to bar, 10 Chin over bar
L3 – abmat HSPU (M1/W2)

Level 0-2
10 Kettlebell Swings
10 Box/Pike Handstand Push-ups
10 Pull-ups

L0/1 – sub down dog push-ups, ring rows