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 min for 3 rounds
3 @ 70%

Conditioning
AMRAP 30:
Teams of 3:
12 Calorie Row
12 Power Snatch (95/65#)
12 Wallballs (20/14#)
12 Toes-to-bar
*Full rounds, then change partners

Extra Work
18 minutes of continuous running for distance

*Programming modified from Ben Bergeron's CompTrain