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

Strength
EMOMx10 min
Thruster Ladder*
Start at 40% of Front Squat 1RM and add 10# every round. If you fail a rep, drop 20# and start climbing again.
*All reps are taken from the floor

Conditioning
15 Calorie Row
15 Strict Ring Dips
15 Back Squats (135/95)
10 Calorie Row
10 Strict Ring Dips
10 Back Squats (135/95)
5 Calorie Row
5 Strict Ring Dips
5 Back Squats (135/95)

*Programming modified from Ben Bergeron's CompTrain