General Warm up:

TABATA (4 min) –

1. Row
2. Barbell weighted good mornings
3. Toy soldiers

then,

2 rounds –
5 per side iron cross stretch
5 empty barbell deadlifts

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A. 3×10 deadlift @ 80% of 8RM.
:90 sec rest btw sets.

B. 3 rounds of the following:
In a 3 min window, complete –
– 10 box jumps @ ch: 30/24; rx: 24/20; fx: 20/16″
– 20 total goblet alt. lunges @ 32/24kg; 24/16kg
– 20/17 cal. row
– Max lateral burpee over rower in time remaining*

3 min rest

*Looking for :30-:60 sec of burpees