Strength

Complex

5 Rounds

5 Deadlift 

3 Hang Clean

2 Thruster 

Acessory

Bicep Curl 3 x 10

Bent Over Row 3 x 10

 

Gymnastics

Pull up 3 x 5

Chip up 3 x 5

Plank Pose 3 x 1:00

 

Conditioning

10 rounds

10 KB Swings

:30 AirDyne

Rest 1:00