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

Conditioning
"Kelly"
5 Rounds:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)

Extra Work
Conditioning
75/60 Cal Assault Bike
50 Power Snatches (75/55)
25 Over-the-Bar Burpees

*Programming modified from Ben Bergeron's CompTrain