Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Barbell Conditioning
EMOM x 8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

Conditioning
For Time:
600m Run
25 Power Snatch (115/85)
5 Rope Climbs
600m Run
25 Clean and Jerks (115/85)
5 Rope Climbs

Extra Work
Gymnastics Conditioning
5 Legless Rope Climbs
Rest 2:00
4 Legless Rope Climbs
Rest 1:30
3 Legless Rope Climbs
Rest 1:00
2 Legless Rope Climbs
Rest :30
2 Legless Rope Climbs

*Programming modified from Ben Bergeron's CompTrain