A)

5-4-3-2-1 of:

roll to candle stick

burpee

kettle bell swings (heavy)

 

B)

Build to a heavy 3RM dead lift

 

 

C)

For time:

4 rounds

7 hand release dead lifts (185/125) hands must start off the barbell before each set. You must lower the bar to the floor (no dropping)

14 push ups

21 lateral hops over the bar