Strength
Deadlift 3 x 5 @ 65 - 70% of TM
Step Down 3 x 10 e/l
Reverse Hyper 3 x 12
Gymnastics
Pull up 5 x 10
Russian Twist 5 x 20
Supine Plank Leg Lift 3 x 10 e/l
Lateral Plank KTE 3 x 10 e/l
Conditioning
7:00 AMRAP
50m Farmer Carry
10 Burpee
50m Sandbag Carry
10 Squat Jump