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

Stamina Builder
EMOM x 10 Odd: 10 Power Cleans (155/105#)
Even: 10 Kipping Handstand Push-ups

Conditioning 25 Cal Bike
25 Cal Row
5 Rounds of C2B "Cindy"
20 Cal Bike
20 Cal Row
4 Rounds of C2B "Cindy"
15 Cal Bike
15 Cal Row
3 Rounds of C2B "Cindy"
10 Cal Bike
10 Cal Row
2 Rounds of C2B "Cindy"
5 Cal Bike
5 Cal Row
1 Round of C2B "Cindy"
*\C2B Cindy = 5 C2B Pull-ups, 10 Push-ups, 15 Squats

Extra Work
Gymnastics Conditioning
4x6 Strict Deficit HSPU
Rest 1:00 between sets

*Programming modified from Ben Bergeron's CompTrain