Strength 

Thruster 3 OTM for 7:00 @ 50% of TM

Step Down 3 x 5 e/l

Windmill 3 x 5 e/s

 

Gymnastics 

:10 Negative Pull up

:20 Lateral Plank

:30 Bridge Pose

 

Conditioning

3 rounds

20 Goblet Squat 

20 Russian KB Swing 

200m Run