Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Front Squat
Every 2 minutes for 6 rounds
3 @ 78%
1 @ 83%
3 @ 78%
1 @ 85%
3 @ 78%
1 @ 87%

Conditioning
21-15-9:
Power Snatch (95/65#)
Wallballs (20/14#)

Gymnastics Conditioning
3 Rounds For Time:
10 Chest-to-bar Pull-ups + 10 Toes-to-bar

Extra Work
Midline Conditioning
3 Rounds, NOT for time:
25 Strict Toes-to-bar
1 min Overhead DB Hold (50/35#)

*Programming modified from Ben Bergeron's CompTrain