Strength

Squat

5 -5 - 5 @ 40, 50, 60% of your TM

Accessory

Step up 2 x 20

OH Split Squat 2 x 10 e/l

Calisthenics

3 rounds

20 GHD Sit up

1:00 Goblet Hold

20 Glute Bridge

Conditioning

10:00 AMRAP

20 Double Under unbroken