A. General

5 sets:
:40 row, bike, ski, run, or single under
:20 rest

3 sets
Spiderman stretch 30 seconds each side
10 alternating knee to opposite elbow in plank
10 sit-ups
10 good mornings
20 jumping jacks

B. Specific

3 sets (at ascending)
5-7 unbroken deadlifts
3 burpees

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 155-lb Barbell
M: 225-lb Barbell

5 sets
3 Strict press @80%
4-6 Weighted strict chin-ups