Strength 

Farmer Carry Walking Lunge 3 x 10 

Front Squat 3 x 10

Russian KBSwing 3 x 10

 

Gymnastics 

Hinge Row 3 x 10 

Pull Up 3 x 10 

KTE 3 x 15 

Russian Twist 3 x 20 

 

Conditioning 

12:00 AMRAP

5 Deadlift 

10 Burpee over bar

50m Single Arm FC

50 Double Under