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

Conditioning
Teams of 3:
200 Cal Bike
150 Cal Row
100 Box Jump Overs (24/20")
75 Clean and Jerks (135/95#)
15 Rope Climbs
*30 min time cap
*Duo's can cut reps to 150, 100, 75, 50, 10

*Flying solo?
3 Rounds for time:
18 Cal Bike
15 Cal Row
12 Box Jump Overs (24/20")
9 Clean and Jerks (135/95#)
6-4-2 Rope Climbs

Stamina Conditioning
EMOMx10:
Odd: 20 Wallballs (20/14#)
Even: 10 Toes-to-bar

Extra Work
Barbell Conditioning
10 Cleans (225/155#)
10 Jerks (225/155#)
10 Clusters (225/155#)

*Programming modified from Ben Bergeron's CompTrain