Slow is Smooth , Smooth is Fast.

Nice Rack

A]   3 Rounds Max Height Box Jumps of 3 Reps

B]   5 Rounds
      1 minute window
      Run 2 Laps
      Max REP Power Snatch (50/30)
      2 Minute Rest


C]   3 Rounds
       10 O/H Sit ups (25/15)
       20 Twists (25/15)