Warm Up

3 Rounds
:45 Row/:15 Rest
:45 Jump Rope/:15 Rest

Barbell Warm Up
(PClean/FSquat/Clean)

Mobility
~ Banded Hip/Hamstring/Squat
~ Calf
~ Pec/Trap release
~ Individual

Workout

"False Alarm"
AMRAP 13:00
30 Double Unders
15 Squat Cleans (135/95)
15 Ring Dips

OR 

16.4