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 min
4 @ 80%

Conditioning
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Handstand Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Handstand Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Extra Work
Midline
EMOMx10:
Odd: :15 L-Sit
Even: 1 min Deadlift Hold (185/135#)

*Programming modified from Ben Bergeron's CompTrain