Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Barbell Conditioning
EMOMx10 min:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95#)

Conditioning
3 Rounds for time:
400m Run
15 Handstand Push-ups

Extra Work
Gymnastics Conditioning
5 Legless Rope Climbs
2:00 rest
4 Legless Rope Climbs
1:30 rest
3 Legless Rope Climbs
1 min rest
3 Legless Rope Climbs
:30 rest
2 Legless Rope Climbs

*Programming modified from Ben Bergeron's CompTrain