Strength
Complex - 3 Sets of 3 per movement
3 Deadlift
3 Hang Power Clean
3 Push Press
3 Front Squat
Gymnastics
Super Set
Scap Pull up 3 x 10
Strict Pull up 3 x 5
Kness to Elbow 3 x 10
Rest 2:00 between sets (5 HSPU if you drop from the bar before completing the super set)
Conditioning
5 rounds for movement quality
15 Russian KB Swing
10 Burpee Box Jump 20"
400m Run
Rest 1:00