Warm-up
Mobilize for 5 minutes
Row, bike, or run for 2 minutes
10 Pausing Air Squats (3 sec pause in bottom)
10 Strict Press (45/35#)
10 Strict Pull-ups
50 Double Unders

Back Squat
4 @ 78%
1 @ 83%
4 @ 78%
1 @ 86%
4 @ 78%
1 @ 88%

Conditioning
"Tricicle"
EMOM 18:
Min 1: 25 Russian KB Swings (70/53#)
Min 2: 20/15 Cal Bike
Min 3: Row for Max Calories Score = Total calories after 6 rounds

Extra Work
EMOM x 10 min.
Odd: 50 Double Unders
Even: 20 Box Jumps

*Programming modified from Ben Bergeron's CompTrain