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

For those doing the Open workout tomorrow:
Stamina Conditioning
EMOMx10:
Odd: 6 Power Cleans (135/95#)
Even: 6 Handstand Push-ups

Mobility
20 Minutes of targeted mobility work followed by a casual 750m Row

For those doing the Open workout on Saturday:
Conditioning
AMRAP 20:
Teams of 3 - Athlete completes full round before switching
12/9 Calorie Row
9 Box Jump-Overs (24/20")
6 DB Hang Squat Cleans (50/35#)

*Programming modified from Ben Bergeron's CompTrain