Strength 

Deadlift 5 x 5 

Half Kneeling DB Press 3 x 10 e/a

 

Gymnastics / MIdline

Ring Row 3 x 15 

Knee to Elbow  3 x 10 

L-Sit 3 x :15

 

Conditioning 

2 Rounds 

:30 KB Swing / :30 rest

:30 Wall Ball / :30 rest

:30 Double Under :30 rest