Strength
BB Complex
5 rounds of 3 Deadlift, 2 Power Clean, 1 Thruster
increase weight each round 1:30 rest between rounds
Gymnastics
1 L Sit Rope Climb 15'
5 Frog Stand to Handstand
10 Pistol Box Squat - 5 e/l
4 rounds for movement & posture quality
Conditioning
5 Strict Pull Up
10 Goblet Squat
15 Russian KB Swing
20 Double under
5 rounds not for time