Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Front Squat
E3MOMx12
5 @ 70%

Conditioning
2 Rounds:
15 Handstand Push-ups
15 Thrusters (135/95)
15 Toes-to-bar
15 Deadlifts (245/165)
15 Burpees
15 Kettlebell Swings (70/35#)
15 Pull-ups

Extra Work
Bike Conditioning
EMOMx10: 10 Cals for time

*Programming modified from Ben Bergeron's CompTrain