Strength

Complex

4 Deadlift 

2 Hang Clean 

1 Cluster

5 set, increase load each set

 

Gymnastics 

5 sets can be done as a circuit 

8 Strict Pull up 

12 V-up 

16 Alternating Rolling Pistol 

:20 Supine Plank 

 

Conditioning 

400m run 

20 Russian KB Swing 

10 Thruster