KB Swing 5 x 20 sec on; 1′ off
Front Squat 6, 4, 3×2
Paralette Pushups 4 x 5 (add weight if possible)
5 rounds for time (weights listed are for as RX; coaches will modify accordingly)
3 Deadlift (90kg for men; 65kg for women)
9 Pullups
15 Burpees