This WOD is done Tabata Style (20 sec. work/ 10 sec. rest).  When you complete 30 reps move to the next movement. CFC 1. Conditioning 30 Box Jumps, 30/24 30 Pull ups or Ring Rows 30 Push-Press 85/115 30 Toes to Bar or Wall ball sit-ups 30 Jumping lunges w/ KB 35/55  or unweighted 30 Wallballs, 15/20 or body squats 30 Burpees or Just Burpees :) COMP WOD 1. Snatch Complex x 12 min. 5 sets of: Power Snatch + OHS + Hang Squat Snatch, climbing 2. Conditioning 30 Box Jumps, 30/24 30 Pull ups 30 Push-Press 85/115 30 Toes to Bar or Wall ball sit-ups 30 Jumping lunges w/ KB 35/55 30 Wallballs, 15/20 30 Burpees