Accessory work

Three sets of:
Front Squat or Goblet Squat x 6 reps
Rest 45 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps
Rest 45 seconds
Straight Body Ceiling Reaching Crunches x 20-30 reps
Rest 45 seconds
Reverse Snow Angels x 15 reps
Rest 45 seconds

Conditioning

For time

Run 400 Meters
40 Kettlebell Swings
40 Single-Arm Kettlebell or Dumbbell Thrusters (20 left/20 right)
40 Kettlebell Swings
Run 400 Meters