Stamina Builder
EMOM x 6
Odd: Ring Muscle-ups: 70% max unbroken reps
Even: 3 Overhead Squats @ 70%

Conditioning
21–15–9
DB Snatches (50/35)
Calorie Row

…Directly into…

21–15–9
Box Jump Over (24/20)
Pull-Ups

Extra Work
Midline Conditioning
Not for time
50 GHD Sit-ups
50 Hip Extensions
35 GHD Sit-ups
35 Hip Extensions
20 GHD Sit-ups
20 Hip Extensions

*Programming modified from Ben Bergeron’s CompTrain