Today is an absolute sprint. Rarely programmed as so, do everything in your power to perform this workout unbroken. It will be only a mild shoulder BBQ, but more than likely fry your legs!

CrossFit Cardiff WoD
5 Rounds for time:
50 double unders
5 Push jerk (80/60kg)

Specialty
12:00 to work to a heavy complex of:
Clean deadlift + clean + front squat +clean
Then 3 sets @ 90%

3 Sets
5 Back squats
3 High box jumps