Warm-up

3 Sets:

10 Banded good mornings
100 Meter jog
50′ Skipping high knees
10 Goblet squats

Strength/skill

Four sets of:

Deadlift x 5 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 5 reps
(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)
Rest 2 minutes between sets

WOD

Every 4 Minutes for 16 Minutes:
400 Meter run
3 Hang cleans (heavy)

-Choose the heaviest weight you can complete unbroken
-Score = total weight