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
E2MOMx12
77% x 5
83% x 1
77% x 5
85% x 1
77% x 5
87% x 1

Conditioning
AMRAP 13:
55 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 Push-ups

Extra Work
Clean (Mid-thigh, off Blocks or from Hang)
60% x 4
65% x 4
70% x 4 x 3

Clean Pull (Mid-thigh, off Blocks or from Hang)
70% x 5
75% x 5
80% x 5 x 3

*Programming modified from Ben Bergeron's CompTrain