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

Pulling Strength
E3MOMx12
10 Strict Pull-ups

Conditioning
4 Rounds:
75 Double Unders
15 Clean & Jerks (95/65)
8 Ring Muscle-ups or 15 Pull-ups

Extra Work
Conditioning
30-20-10
DB Thrusters (50/35)
Toes-to-bar

*Programming modified from Ben Bergeron's CompTrain