Warm-up
Mobilize for 5 minutes
:20 Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Bench Press
E2MOMx8
3 @ 65%

Conditioning
AMRAP 15:
15 Box Jump Overs (24/20")
12 Ring Dips
9 Power Cleans (155/105)

Extra Work
Midline Conditioning
3x10 Strict Toes-to-bar
3x25 Hip Extensions

*Programming modified from Ben Bergeron's CompTrain