Strength 

Turkish Get up 3 x 5 e/s

Windmill 3 x 5 e/s

Renegade Row 3 x 10

 

Gymnastics 

6:00 HS Hold (10 V-up each time you break)

Hollow Rock 3 x :20 

Russian Twist 3 x 30

 

Conditioning 

100m Farmer Carry 

10 Stone Shoulders

10 Box Jump 24"