Warm-up:

200m Run then 3rds of:

8 Med Ball Cleans

8 Good Mornings

30sec Handstand Hold

Strength: 4 sets

Sumo Deadlift x 5 reps @2112

Conditioning:

100 Double-unders

75 Wall Balls

50 Toes to Bar or Hanging Knee Raises

25 Strict Handstand Push-ups or L-seated Dumbbell Press