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

Gymnastics Conditioning
E2MOM x 12:
4–12 Unbroken Kipping HSPU

Conditioning
Ascending Ladder for 8 Minutes:
3 Clean & Jerks (155/105#)
3 Over-the-Bar Burpees
6/6, 9/9...

Extra Work
Barbell Conditioning
3x10 Squat Clean Thrusters (185/135#)
Rest 1:30 between sets

*Programming modified from Ben Bergeron's CompTrain