Warmup:

30sec. max double unders
Samson stretch 15 sec., switch legs, samson stretch 15sec.
25sec. double unders, try to beat your first effort.
Hold bottom squat position for 15sec.
10 squats
10 pushups, emphasize perfect standards
20 sec. double unders
30 sec. pullups

then: Burgener warmup (use clean grip rather than snatch grip. Everything is the same other than the grip, and instead of ending overhead, you are going to end in the rack position. The rack position is the front squat position.)

WOD:

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups


J: 75#, 5 rounds + 15 HC's
B: Rx, 5 rounds + 12 HC's