Rough Rounds of Fives (S3 Conditioning)

EQUIPMENT: Barbell (75 lb.) OR Heavy DBs, Jump Rope, Pull-Up Bar, Rower

WARM-UP:
*20 x Ankle Raise
*20 x Air Squat
*200m Run
*20 x Ankle Raise
*20 x Air Squat

*Active Stretch
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NOTE: may do all barbell exercises with DBs, instead.

SET #1:
5 Rounds -
*200m Run
*5 x Barbell Burpee (barbell push-up, hop in, power clean, push press)

SET #2:
5 Rounds -
*200m Row
*5 x Deadhang Toes-to-Bar + Deadhang Pull-Up

SET #3:
5 Rounds -
*50 x Double-Under (mod: 25 x Singles w/ jump rope + 25 x Lateral Hop over barbell)
*5 x Bear Complex (power clean, thruster, behind-the-neck thruster)

SET #4/ FINISHER:
5 Min. AMRAP -
*5 x 10m Bear Crawl Fwd. there/ 10m Bear Crawl Bkwd. back
*5 x Curtis P (power clean, front lunge R and L)