Strength
Complex - 3 Set of
5 DeadLift
3 Hang Power Clean
2 Push Press
Increase load each set
Gymnastics
5 rounds for movement quality
20' Handstand Walk
20 Hollow Rock
20 Lunge Twist
Rest as need between set
Conditioning
50m Sandbag Carry
15 Russian KB Swing
50m Farmer Carry
15 Burpee