Mobility: 
3 Rounds

  • 30 Sec. Butcher's Block Stretch
  • 30 Sec. Jefferson Curl

Warm-up:

  • Bumper Plate Medley
  • 400m Run
  • 500m Row
  • Barbell Warm-up #1

Skill:
for 12 minutes, alternate:

  • 3 Chest to Wall handstand walks
  • 1 rope climb

*This is performed as skill work.  Rest as needed.

Workout:
For time...

  • 400m Run

Immediately into...

  • 5 Rounds of
    • 10 Power Cleans (135/95)
    • 10 Burpees-over-Bar

 Immediately into...

  • 400m Run

 
Scaled: 
200m, 8 Reps each, 200m
Up-Scaled: Space permitting - Bar-facing-Burpees

-----------------

Extra Work:

10 Min EMOTM

  • Odd Min. 20 Kayakers (45/25)
  • Even Min. 15 Hand-release Push-ups