Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Barbell Conditioning
With a partner, "you go - I go style"
5 Clean and Jerks (65%)
4 Clean and Jerks (70%)
3 Clean and Jerks (75%)
2 Clean and Jerks (80%)
1 Clean and Jerk (85%)

Conditioning
10 Ring Muscle-ups
150 Double Unders
20 Squat Snatch (135/95#)
150 Double Unders
10 Ring Muscle-ups

Extra Work
Conditioning
"Tri Sprint Intervals"
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds

*Programming modified from Ben Bergeron's CompTrain