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

Back Squat
E2MOMx12
60%/2
70%/2
75%/2
80%2
85%/2
90%/1

Stamina Conditioning
4 Rounds for time:
21 Shoulder-to-overhead (95/65#)
12 DB/KB Box Step-ups (50/35# to 24/20”)

Extra Work
Gymnastics Conditioning
5Rounds for time:
8 Strict C2B Pull-ups
8 C2B Pull-ups
8 Bar Muscle-ups
Rest 1:00 between rounds

*Programming modified from Ben Bergeron's CompTrain