Warm-up
Mobilize for 5 minutes
Row, bike, or run for 2 minutes
20 Hip Extensions
20 Push-ups
10 Strict Pull-ups
10 Burpees

Squat
Every 2 min. for 6 rounds
Front Squat
5 @ 75%
1 @ 80%
5 @ 75%
1 @ 83%
5 @ 75%
1 @ 85%

Conditioning
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees

Extra Work
EMOM x 12 min.
Odd: 20 GHD Sit-ups
Even: 10 Strict Handstand Push-ups

*Programming modified from Ben Bergeron's CompTrain