Front Squat
E2MOM x 10
4 @ 78%

Conditioning
Ascending Ladder by 3's for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
...

Extra Work
Gymnastics Conditioning
6 Strict Deficit HSPU
rest 1 min
5 Strict Deficit HSPU
rest :45
5 Strict Deficit HSPU
rest :30
4 Strict Deficit HSPU
rest :15
3 Strict Deficit HSPU
*doesn't have to be unbroken

*Programming modified from Ben Bergeron's CompTrain