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

Strength
Work up to a heavy single weighted pull-up
*15 Minute time cap

Conditioning
4 Rounds:
75 Double Unders
18 Wallballs (20/14)
15 KB Swings (53/35)
12 Burpees

Extra Work
Stamina Training
EMOMx10:
Odd - 5 strict HSPU
Even - Row 15/12 Cals

*Programming modified from Ben Bergeron's CompTrain