Strength
Deadlift 5 x 3 - 2 @ 65% 2 @ 75%, 1 @ 85% of TM
Man Maker 3 x 10
Gymnastics
3 rounds for movement quality
10 Superman Arch
10 Push up to Lateral Plank
10 Supine Plank Leg Lift
Conditioning
5 rounds
5 Strict Pull up
10 Russian KB Swing
20 Goblet Squat
30 Double Under