Warm-up
Mobilize for 5 minutes
20 Sec Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Pulling Strength
EMOM x 10
Odd: 5 Strict Pull-ups
Even: 5 Strict Press (65/50% BW)

Conditioning
AMRAP 4:
27 Hang Power Cleans (135/95)
27 Wallballs (20/14)
27 Calorie Bike
Rest 4:00
AMRAP 4:
21 Hang Power Cleans (135/95)
21 Wallballs (20/14)
21 Calorie Bike
Rest 4:00
AMRAP 4:
15 Hang Power Cleans (135/95)
15 Wallballs
15 Calorie Bike

Extra Work
3 Rounds for time:
20 Cal Bike
20 Cal Row
Rest 1:00

*Programming modified from Ben Bergeron's CompTrain