Warmup
Speed Ladder

10 Minutes
Turkish Getups

5 sets, alternate with a partner

Barbell Complex
5 reps of each:
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat

Touch and go; once you begin the first deadlift you must not put the bar down until the last squat is completed. During the set, you may rest in front or back squat rack position or with the bar looked out overhead ONLY–any other method of rest will constitute putting the bar down.

Rest 2 minutes between sets, even if your partner finishes sooner.

Penalty for putting the bar down mid set: after all 5 sets have been completed, you and your partner will perform 5 burpees for the first infraction, 10 for the second, and so on.

Everyone MUST perform a minimum of 30 burpees and no more than 100, regardless of how many fouls committed (eg, if your team has no fouls, you will each do 30 burpees; if you each have 2 fouls, 4 total, which would be 5+10+15+20=50 burpees.