Strength 

Box Squat 3 x 5 

Floor Press 3 x 5 

Sumo Deadlift 1 x 5 

 

Gymnastics 

Muscle up 3 OTM for 7:00

TTR 3 x 10 

Ab Wheel 3 x 15 

 

Conditioning 

5 rounds for movement quality

20 Russian KB Swing 

20 Burpee