Strength
Curtis P's 5 x5
(One Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press.
rest 2:00 between sets
Gymnastics
Strict Muscle up
3 OTM for 8:00
Conditioning
10 Sandbag Shoulders
100m Sandbag Carry
10 Burpee on to Sandbag (each time you drop the bag during the carry)
10:00 for movement quality