Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Back Squat
E3MOMx12
5 @ 70%

Conditioning
27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row or Bike

Extra Work
Midline Conditioning
30-20-10:
Medball GHDSU (20/14#)
Deadlift (225/155)

Stamina Conditioning
EMOMx5:
4 Muscle-ups

*Programming modified from Ben Bergeron's CompTrain