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
E2MOMx8
3 @ 65%

Conditioning
For time*:
21–15–9
Row for Calories
Kettlebell Swings (53/35#)
Directly into 18–12–9
Row for Calories
Bar Facing Burpees
Directly into
12–9–6
Squat Cleans (155/105)
200m Run
*25 min time cap

Extra Work
Gymnastics Conditioning
3 RFT:
100 Double-unders
25 Kipping HSPU

*Programming modified from Ben Bergeron's CompTrain