Warm-Up

3 Sets:

500 Meter Row or 20 Cal Bike

Then,

3 Sets:

10 Pineapple Pickers
10 Sit-Ups
50 Meter Skipping High Knees
50 Meter Running High Knees

Strength/Skill

Deadlift

12-10-8-6-4

Weight by feel

WOD

Complete 5 Rounds For Time:

5 Power Cleans 185/125
10 Burpees Over the Bar