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

Strength
With a running clock…
From 0:00–4:30
Every 90 seconds (4 rounds)
2 Power Cleans + 2 Front Squats @ 60%, 65%, 70%, 2x75%

From 6:00–11:30
Every 90 seconds (4 rounds)
5 Front Squats @ 60%

Conditioning
4 Rounds:
Min 1: 1 Round of Strict Cindy*
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95#)
*Strict Cindy: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Extra Work
Pressing Strength
EMOMx12
Odd: 5 Strict Deficit Handstand Push-ups (M: 45s, F: 35s)
Even: 5 reps of Bench Press (M: Bodyweight, F: 3/4 Bodyweight)

*Programming modified from Ben Bergeron's CompTrain