Warm-Up
2x15
Glute Bridge
Side step(per side)
Close stanced Air Squat
3 Rounds
10 Cossack thruster(light)
5 Single Arm Ring Row

Extra Warm
ME TTB(until you lose the kip)

Strength
Every 90 seconds for 12 Rounds
Odd:10-8-6-4-2-1 Front Squat(add weight each round)
Even: Toes to bar (70% of ME)

Conditioning
Every 2 Minutes for 5 Rounds
20/16 calorie Row
ME wall Ball
Rest 90 seconds