Warm Up
Ring Holds x 5
Overhead Squat x 21 (lite bar)
KB Front Squat x 21 (lite bar)
Back Squat x 21 (lite bar)

Technical / Practice
Power Cleans (from the floor) - perform 30 using lite bar.
Forward rolls.

Workout
7 Forward Rolls
21 Burpees
21 Power Cleans (45#)
7 Forward Rolls
15 Burpees
15 Power Cleans (45#)
7 Forward Rolls
9 Power Cleans (45#)
9 Burpees

Fun!