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

Gymnastics Conditioning
4 x 18 C2B Pull-ups
Rest 1:00 between

Conditioning
5 Rounds for time:
"X" Thrusters
200m Run

RD 1: 15 Reps (115/80)
RD 2: 12 Reps (135/95)
RD 3: 9 Reps (155/105)
RD 4: 6 Reps (185/135)
RD 5: 3 Reps (205/145)
*Change weights after each round

Extra Work
Halting Clean Deadlift
5 x 5 @ 75%
*To Mid-hang with 3 sec pause

Rowing Conditioning
10 Rounds:
25 calories
Rest :45 between rounds

*Programming modified from Ben Bergeron's CompTrain