Strength 

Bench Press 3 x 5 @ 60, 70, 80% of TM

Front Squat 3 x 5 @ 60, 70, 80% of TM 

 

Gymnastics 

4 rounds for movement quality 

10 Scap Pull up 

8 Strict Pull up 

:20 L-sit Hang

(10 burpees if you drop from the bar before completing a round)

 

Conditioning 

5 rounds 

20 Russian KB Swing 

30 Double Under 

50m Sandbag Carry (AHAP)