20 Minutes, Work up to a heavy complex:

5 Deadlift (Double Overhand)
4 Hang Power Clean
3 Front Squat
2 Jerk
*You may not drop the bar. You may reset your hips on the deadlift each rep, but do not let go. 

 

-then- 

12 Minute AMRAP
15 Kettlebell Swings @ 55/35
15 Box Step Over (with Kettlebell)
1 Arm Waiter Walk, 20 yds right arm
1 Arm Waiter Walk, 20 yds left arm

 

Level I

Use a kettlebell of comfortable weight.  

Level II & III

...as Rx'd

 

Competitor HW

1) Row 2K @ 70%  Perceived Effort

2) 10 Minutes Mobility work on tight areas.  

 

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