Strength
Bench Press 3 x 5 @ 60, 70, 80% of TM
Front Squat 3 x 5 @ 60, 70, 80% of TM
Gymnastics
4 rounds for movement quality
10 Scap Pull up
8 Strict Pull up
:20 L-sit Hang
(10 burpees if you drop from the bar before completing a round)
Conditioning
5 rounds
20 Russian KB Swing
30 Double Under
50m Sandbag Carry (AHAP)