1) 3 rounds not for time:

30 sec ring L sit
30 unbroken double unders
8 chest to bar pull ups (work efficiency & speed)

2) Spend 12 minutes working up to a heavy jerk

3) Box Squats:
8 sets x 2 reps @ 55% 1RM
rest exactly 45 sec between each set

4) Complete for time:

20 – 18 – 16 – 14 reps of
Power Snatch (75/55 lb)
Wall Balls (20/14lb)