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
E3MOMx15 min
5 @ 80%

Conditioning
For time*:
400m Run
26 Hand Release Push-ups
400m Run
26 Kettlebell Swings (53/35#)
400m Run
26 Toes-to-bar
400m Run
26 Deadlifts (155/105#)
400m Run
26 Wallballs (20/14#)
400m Run
26 Box Jumps (24/20")
*20 minute time cap

Extra Work
Stamina Conditioning
EMOMx10:
Odd: 15 OHS (95/65)
Even: 5 C2B Pull-ups + 5 Pull-ups + 5 TTB

*Programming modified from Ben Bergeron's CompTrain