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

Stamina Conditioning
EMOMx:10:
5 Bar Burpees + 5 Thrusters (115/80)

Conditioning
5 Rounds for time:
50 Double Unders, 20 Wallballs (20/14#)
400m Run

Extra Work
Gymnastics Conditioning
3 Sets:
In a 2:30 minute window, complete:
1:45 of "Paced" Rowing*
Max Muscle-ups in remaining 45 seconds
*Pace for men = 1100 cal/hr; Pace for women = 750 cal/hr

*Programming modified from Ben Bergeron's CompTrain