Strength 

Press 3 x 5 

Back Squat 3 x 5 

Deadlift 1 x 10 

 

Gymnastics 

Hinge Row 3 x 10 

Archer Row 3 x 10 

HSPU 5 OTM for 8:00

 

Conditioning 

5 rounds 

20 KB swing 

40 Double Under