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

Overhead Squat
E3MOMx12
5 @ 70%

Conditioning
For time:
30 Burpees over Barbell
30 Calorie Row
15 Power Snatch (135/95)
60 Calorie Row
15 Power Snatch (135/95)
30 Calorie Row
30 Burpees over Barbell

Extra Work
Stamina Conditioning
EMOMx10:
Odd: 5 Bar Muscle-ups
Even: 10 Handstand Push-ups

*Programming modified from Ben Bergeron's CompTrain