Endurance	Strength	Power & Speed
4 Rounds for time:	Bench press	Snatch-pull
20 Double-under	5 reps @ 40%	3 reps @ 40%
15 Ball slam	5 reps @ 50%	2 reps @ 50%
Run 400m	5 reps @ 60%	1 reps @ 60%
	Superset with bent row
10 rounds, each for time of:
Level 3
15 Push-ups
Sprint 50 metres
Rest 60 seconds
Level 2
12 Push-ups
Sprint 50 metres
Rest 60 seconds
Level 1
7 Push-ups
Sprint 50 metres
Rest 60 seconds