Warmup:
3 rounds of:
10 second samson stretch each leg
10 back extensions
10 GHD ( torquing body so that I touch the left foot then the right foot, so on..)
10 push ups
10 OHS (95,115,135)
8 pull ups

WOD:
6 rounds
KB = 55 lb dumbbell

6 KB swings
6 KB SDLHP (sumo deadlift high pull - wasn't sure how to do this, so I did it with a dumbbell in each hand. it was really effing hard)
6 KB lunges (again, I did it with a KB in each hand held by my hips.)

between each round do 10-8-6-4-2-0 burpees

Poor performance... Everything was hard, the KB swings were the active rest for me...