Warm-Up:

1 Round, at low intensity:
10 Air Squats
10 Sumo Deadlifts (empty BB)
10 Box Step-Ups, Step-Downs
10 Strict Presses (empty BB)
10 Calorie Row

1 Round, at low/moderate intensity:
7 Medball Front Squats
7 Sumo Deadlift High Pulls (empty BB)
7 Box Jumps (step down)
7 Push Presses (empty BB)
7 Calorie Row

Build to working loads,,,
1 Round, at workout intensity:
5 Wallballs
5 Sumo Deadlift High Pulls
5 Box Jumps
5 Push Presses
5 Calorie Row

Conditioning:

“First Degree”

27 – 21 – 15 – 9

Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24″/20″)
Push Press (75/55)
Calorie Row