Warm-up:

2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side
5 Kip Swings

1:00 Moderate Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side
5 Kip Swings

:30 Hard Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side
5 Kip Swings

Conditioning:

AMRAP 20:
30 Alternating Dumbbell Power Snatches (50/35)
30 Box Jumps (24″/20″)
30 Wallballs (20/14)
30 Toes to Bar