Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Back Squat
Every 2 minutes for 6 rounds
4 @ 79%
1 @ 84%
4 @ 79%
1 @ 87%
4 @ 79%
1 @ 90%

Conditioning
Row 1,000m
21 Thrusters (95/65#)
21 Chest-to-bar Pull-ups
21 Box Jumps
18 Thrusters (95/65#)
18 Chest-to-bar Pull-ups
18 Box Jumps
15 Thrusters (95/65#)
15 Chest-to-bar Pull-ups
15 Box Jumps
*20 min time cap

Extra Work
Gymnastics Conditioning
7x4 Deficit HSPU (first rep strict + 3 kipping)
You choose the deficit

*Programming modified from Ben Bergeron's CompTrain