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

Front Squat
E2MOMx6
80%/3

Conditioning
EMOMx20:
Min 1 - 15 Russian Kettlebell Swings (70/53)
Min 2 - 15 Wallballs (20/14)
Min 3 - 15/12 Cal Assault Bike
Min 4 - 12 Alternating Pistols

Extra Work
Midline
3-4 Rounds of:
:15 L-Sit Hold
:30 Supine GHD hold (face up, torso parallel to the ground)
:60 Prone GHD hold (face down, torso parallel to the ground)

*Programming modified from Ben Bergeron's CompTrain