Strength 

Press 3 x 5 

Front Squat 3 x 5 

Accessory 

BB Row 3 x 10 

Prone DB Fly 3 x 10

 

Gymnastics 

Pull up 3 x 10 

Snap Push up 3 x 15

Push up to Lateral Plank 3 x 10 

 

Conditioning 

8 rounds 

5 Thruster

10 Burpee 

:30 AIrDyne 

rest 1:00