Strength
Press 5 - 3 - 2 - 1
Front Squat 5 - 3 - 2 - 1
Thruster 5 - 3 - 2 - 1
Accessory
DB Row 2 x 10
Tricep Extension 2 x 10
Calisthenics
KTE 3 x 15
Hollow Rock 3 x 20
Back Extension 3 x 15
Lunge Twist 3 x 10
Conditioning
OTM for 10:00
Odd 1:00 - 5 Burpee
Even 1:00 5 Pull up