Strength

Hang Clean

5 - 3 - 2 - 2 @ 65, 75, 85% of your TM

Accessory

Reverse Hyper 2 x 20

Goblet Squat March 2 x 10

Calisthenics

10 - 8 - 6 - 4 - 2

Pull up

Ring Dip

Burpee

Conditioning

1k Row ( 10 Russian KB Swing every 15 strokes)