JD

Squat 3x 5 275 (+5 last; two rounds -- groin locked up)
Bench 3x 5 220-225-225

5 Rounds for Time (no rest): 5:21
(groin locked, so did high knees vice sprints, same distance)
Sprint 20-40-20 Shuttle Drill
8 KB Swings 1.5pood (biggest we have)
12 pushups

2x Rope Climb no feet 15-20ft

Skill: 10x Muscle Snatch/Power Clean 89
50 Double Unders in 3 tries