Strength 

Front Squat 3 x 5 

Turkish Get up  3 x 5 e/s

Windmill 3 x 5 e/s

 

Gymnastics 

Scap Pull up 3 x 15 

Snap Push up 3 x 10

Russian Twist 3  x 30 

Lateral Plank 3 x 1:00

 

Conditioning 

6 rounds 

10 DB Thrusters

15 KB Swing 

10 Burpee

rest 1:00