Warm up: 

Mobility 

200m RUN

10 Air Squat

10 Sit Up

300m RUN

15 Air Squat

15 Sit Up

400m RUN

20 Air Squat

20 Sit Up​

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Strenght:

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Back Squat  5x3@90% 1RM

Take 4' rest between each series

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Conditioning:

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EMOM16':

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Deadlift 100/70 (between 1 and 5)

Pistols alt (between 10 and 20)

Heavy WallBall  15/10 (max)

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Skill :

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Work MU Ring -> Click here