Strength

Press 3 x 5

Calisthenics

3 Rounds

:20 L-Sit

:30 Hollow Rock

1:00 Supine Plank Pose

Conditioning

EMOM 10:00

Odd 1:00 - 15 Goblet Squat, max Double Under w. remaining time

Even 1:00 - 15 KB Swing