Barbell Conditioning
EMOM x 8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

Conditioning
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Row/Bike in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Row/Bike in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Row/Bike in time remaining

Extra Work
Gymnastics Conditioning
3 Sets* of:
6 Strict Chest to Bar Pull-ups
6 Kipping Pull-ups
6 Bar Muscle-Ups
rest as needed between sets
*the goal is to complete the entire
giant-set without coming off the bar

*Programming modified from Ben Bergeron’s CompTrain