Sprints, Burpees, and Swings.. Oh my!

Warm-up / Skill Work
Behind the neck, snatch-grip push-press + Overhead squat
PVC -> Training bar -> 15kg bar -> 20kg bar

Strength
3x5's of
- frontsquat, SOHP, 1-arm db rows
- powerclean, deadlift, benchpress

Metcon
5 rounds for time...
Basketball court full length, down and back (approx 50 meters)
5 burpees (or 5 push-ups)
Basketball court full length, down and back (approx 50 meters)

10 swings

KZ  8:08 - 12kg (burpees)

SS  8:45 - 30# (burpees)

BH  8:30 - 15# (burpees)

DH  7:05 - 35# (burpees)

BU  7:23 - 12kg (push-ups)

Compare to August 17, 2012