Spencer, serving up a mouthful of Kettlebell for dinner.

80 Double Unders (or 2 minutes jump rope)


Two Rounds of:
10 x PVC Snatch Pulls
10 x PVC OH Squats
10 x PVC Sotts Press
10 x PVC Snatch Balance

then, with a barbell do:

5 x Muscle Snatch
5 x OH Squats
5 x Snatch Balance

Snatch, Go for heavy singles; 5-7 sets; this can be squat or power snatch

9 minute Amrap of:

3  Power Snatch (135/95)
6  HR Push Ups (Advanced will do HSPU)
9  Ring Dips