Strength 

Front Squat 3 x 5 

Press 3 x 5 

Deadlift 1 x 5 

 

Gymnastics 

Ring Row 3 x 15 

Ring Push up 3 x 10 

Slider Plank Knee to Elbow 3 x 10 

 

Conditioning 

5 rounds 

10 Stone Shoulder 

50m Stone Carry 

10 Stone Squat