MOBILITY & WARM UP
10′ Stretch arounds trouble area; then:
2 Rounds, steadily building intensity:
15/12 Calorie Row + 10 Hollow Rocks 
12/9 Calorie Row + 10 Superman Rocks 
9/6 Calorie Row + 2 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 Pushups

SKILLS & SPECIFIC WARM UP
Front Squat – Clean Warm Up
Clean Barbell Warmup (empty barbell)
5 Good Mornings + 5 Elbow Rotations + 5 Hang Muscle Cleans + Power Clean + 5 Front Squats

2 Rounds
1 Front Squat
5 Russian Swing
5 lateral Burpees
10 Double Unders

CONDITIONING
AMRAP 12′
2 Front Squats from the floor 70% BW
10 Kettlebell Swing #24/16
10 Lateral Burpees
20 Double Unders