Strength 

Press 3 x 5 

Box Squat 3 x 5 

Sumo Deadlift 3 x 5 

 

Gymnastics 

Muscle up 3 x 3 

HSPU 3 x 5 

V-up 3 x 15 

Back Ext. 3 x 15 

 

Conditioning

5 rounds

75m Sled Push

75m Sled Drag

rest 2:00 between rounds