Strength 

Push Press 3 x 5 

Thruster 3 x 10

Sumo Deadlift 3 x 5 

 

Gymnastics 

Scap Pull up 3 x 10 

Hinge Row 3 x 10 

Archer Row 3 x 10 

Hollow Rock 3 x :20 

 

Conditioning 

5 Rounds

10 Tire Flip

20 Sledge Hammer

30 Double Under