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
"Optimus Prime"
AMRAP 7: Wallballs (20/14)
Each min: 5 Deadlifts (225/155)
*start with wallballs

Aerobic Conditioning
6 Rounds:
20/18 Calorie Row
400m Recovery run (5–6/10 perceived effort)

Extra Work
Power Clean
3 x 2 @ 65%

Clean Pull
3 x 3 @ 100%

*Programming modified from Ben Bergeron's CompTrain