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

Front Squat
E2MOMx6 min
4 @ 80%

Conditioning
Teams of 3
AMRAP 20:
15 Calorie Row
12 Power Snatches (75/55#)
9 Toes-to-bar
*1 Athlete completes a full round before switching

Extra Work
5 Legless Rope Climbs
2:00 rest
4 Legless Rope Climbs
1:30 rest
3 Legless Rope Climbs
1:00 rest
2 Legless Rope Climbs
:30 rest
2 Legless Rope Climbs

*Programming modified from Ben Bergeron's CompTrain