Warm-up:

200m Run then 3rds of:

10 High Box Step-ups

3 1 ¼ Front Squats

5 Strict Press

Strength:

Every 3min x 15min Back Squat x 3-4 reps @ 80-83%

Conditioning:

3rds

9 Strict Handstand Push-ups

12 Thrusters 135/95

15 Box Jump Overs 24/20

Or

3rds

12 Hand Release Push-ups

12 Thrusters 115/75

15 Box Jump Overs 24/20

Finish:

3 sets

Supinated Grip Bent Over Barbell Row x 6-8 reps @2111

L-sit or Knee Tuck on Boxes x 30sec

Calf Raises x 15 reps @3030