Strength 

5 Sets - 1 Bar, increase load each set

5 Deadlift 

3 Hang Power Clean 

2 Thruster 

 

Gymnastics

3 Rope Climb 20" 

:20 Hanging L-Sit

10 Lateral MB Toss e/s

 

Conditioning 

2k Row ( 10 Burpee Box Jump every 20 stroke)