Warm-up
Mobilize for 5 minutes
:20 Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Conditioning
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95)
1:00 Bar Facing Burpees
1:00 Rest

Skill Conditioning
EMOMx10 min:
Odd: 10 Toes-to-bar + 10 Overhead Squats (95/65#)
Even: Rest

Extra Work
Conditioning
0.5 miles on Assault Bike
21 Deadlifts (275/185#)
0.5 miles on Assault Bike
15 Deadlifts (315/225#)
0.5 miles on Assault Bike
9 Deadlifts (365/255#)

*Programming modified from Ben Bergeron's CompTrain