Strength 

Step Down 10 - 8 - 6 e/l

Goblet Squat 10 - 8 - 6 

Russian KB Swing 3 x 15

 

Gymnastics

5 rounds for movement quality

Strict Pull up 10 

KTE 15 

Hollow Rock 20 

Quadrilateral Deadbug 25

 

Conditioning 

10 x 100m OTM