Baseline:
ROM Drills ~10 minutes
Comprehensive Joint Mobility + Stretching

Warm up:
100 Jump Rope Singles
20x burpees
100 Jump Rope Singles
20x power snatch (45# bar only)

Strength + Stamina:
1,000m Row
then
4 rounds, not timed:
10x front rack step ups @ 95#-135#/65#-95#
15x box jumps (24in/20in)

Work Capacity:
Complete the following for time:
30x burpees
100 Jump Rope Singles
15x power clean (135#/95#)
200 Jump Rope Singles
15x power clean (135#/95#)
100 Jump Rope Singles
30x burpees

Stretch + Hydrate & Fuel