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

Back Squat
E2MOMx6
80%/3

Conditioning
3 Rounds for time:
3 Power Snatches (135/95)
5 Overhead Squats (135/95)
7 Ring Muscle-ups
Rest 3:00
3 Rounds for time:
9 Power Cleans (135/95)
12 Front Squats (135/95)
15 C2B Pull-ups

Extra Work
Rowing
5x30/20 Calorie Row
1 min rest between sets

*Programming modified from Ben Bergeron's CompTrain