Barbell Conditioning
EMOM x 6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

Conditioning
AMRAP 3, Rest 3:00
21 Calorie Row
21 Bar-facing Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Bar-facing Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Bar-facing Burpees
Max Thrusters (115/80)

AMRAP 3
12 Calorie Row
12 Bar-facing Burpees
Max Thrusters (135/95)

Extra Work
Gymnastics Conditioning
3 sets:
In a 2 minute window, complete:
1:25 of “paced” rowing – 1000 cal/hr (men) 700 cal/hr (women)
Max Muscle-ups in remaining 35 seconds

*Programming modified from Ben Bergeron’s CompTrain