A:
8-4-4-4-4-4 Banded Bench Press (with light red bands)
6 sets of 30-40sec. Hollow Hold
Start a new round of both exercises every 2:30min. First set is warm-up

B:
Complete as many rounds as possible in 12 minutes of:
2 Power Snatches
4 Power Cleans
60 Double-unders

Level 1: 35-50/25-35kg
Level 2: 60/42.5kg
Level 3: 70/50kg