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

Conditioning
"Helen"
3RFT:
400m Run
21 KB Swings (53/35#)
12 Pull-ups

Front Squat
E2MOM x 12
79% x 5
85% x 1
79% x 5
87% x 1
79% x 5
89% x 1

Extra Work
5 Rounds for time:
30/25 Cal Bike
10 Burpee Box Jump-Overs (30/24")
Rest 3:00 between rounds

*Programming modified from Ben Bergeron's CompTrain