Strength
Seated DB Press 3 x 10 (single arm)
Split Squat 3 x 10
Step Down 3 x 10
Good Morning 3 x 10
Gymnastics
3 rounds
Scap Pull up - 10
Pull up - 5
KTE - 15
10 Burpee each time you drop from the bar then rest for 1:00
Conditioning
10:00 AMRAP
10 Russian KB Swing
10 Wall Ball
20 Double Under