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

Deadlift + Strict Pull-ups
E2MOMx8
3 Deadlifts @ 65%
5 Strict Pull-ups

Conditioning
50 Cal Row 50 Box Jump Overs (24/20")
50 Deadlifts (185/125)
50 Wallballs (20/14)
50 Ring Dips
50 Wallballs (20/14)
50 Deadlifts (185/125)
50 Box Jump Overs (24/20")
50 Cal Row

Extra Work
Run Conditioning
Run 5K

*Programming modified from Ben Bergeron's CompTrain