Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Barbell Conditioning
EMOMx5:
3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 70% of C&J

Conditioning
For Time:
400m Burden Run (20/14# Med Ball)
40 Pull-Ups
400m Burden Run (20/14# Med Ball)
30 Ring Dips
400m Burden Run (20/14# Med Ball)
20 Front Squats (155/105)
400m Burden Run (20/14# Med Ball)

*Programming modified from Ben Bergeron's CompTrain