Warm Up

3 Rounds:
:45 shuttle Run/:15 Rest
:45 Jump Rope/:15 Rest

Barbell Warmup

Mobility:
~ Couch Stretch
~ Hamstring
~ Calf
~ Individual

Performance & Sport

A. Climb to heavy Complex:
3 Deadlifts + 2 Hang Cleans + 1 Jerk

B. "Sufferage"
For time:
100 Double Unders
20 Burpees
5 Complexes (135/95)
75 Double Unders
15 Burpees
4 Complexes (135/95)
50 Double Unders
10 Burpees
3 Complexes (135/95)
25 Double Unders
5 Burpees
2 Complexes (135/95)

C. 3xmax effort plank holds (weight optional)