20 Minutes, Work up to a heavy complex:
5 Deadlift (Double Overhand)
4 Hang Power Clean
3 Front Squat
*You may not drop the bar. You may reset your hips on the deadlift each rep, but do not let go.
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
Use a kettlebell of comfortable weight.
Level II & III
1) Row 2K @ 70% Perceived Effort
2) 10 Minutes Mobility work on tight areas.