Strength 

Bench Press 5 - 3 - 2 - 2

Deadlift 5 - 3 - 2 - 2

Windmill 5 - 3 - 2 - 2 e/s

 

Gymnastics 

Scap Ring Row 3 x 15 

Ring Row 3 x 10 

KTE 3 x 15 

 

Conditioning 

3 Rounds 

20 KB Swing 

15 Box Jump 20"

10 Burpee Pull up