Strength 

Press 3 x 5

Clean 3 x 3 

Back Squat 3 x 5 

 

Gymnastics 

HSPU 3 x 5

Lateral Med Ball Toss 3 x 10 e/a

Back Extension 3 x 15

 

Conditioning 

2 Rounds 

:30 KB Swing / :30 rest

:30 Box Jump / :30 rest 

:30 Burpee / :30 rest 

:30 AirDyne / :30 rest